Foods & Tips that help you sleep better at night

Eat these 6 foods before bed, you will get good sleep

Since 2007 World sleep day has been celebrated all over the world on 13 March. Today on World sleep day 2020, similar foods are being told that eating at night will make you sleep better.

World Sleep Day is being celebrated all over the world on 13 March 2020. Like every time, slogan has been given for World Sleep Day. This time slogan is, "Better sleep, better life, better planet (better sleep, better life, better planet)". Therefore, to get better sleep, it is important that you take such foods before bed at night, so that you get a good sleep.

Almonds are also included in such foods, which if eaten before going to sleep at night, it leads to full sleep at night. Apart from this, there are many such foods, which will make you sleep quickly at night. Know the names of these foods below, as well as learn how to improve sleep by using them.

Almond

If a food is first named before going to sleep at night, it is almond. If you eat two almonds before sleeping at night, it will make you sleep very quickly. Indeed, almond contains melatonin, a sleep-maintaining hormone. This is the reason that eating it can make you sleep well at night.

Kiwi

It is a fruit that has many benefits of eating. It is commonly asked by doctors to eat dengue patients the most, as it helps to increase platelets. While Kiwi intake can also increase sleep quality. Actually, Kiwi fruit has such medicinal properties, due to which you can get full sleep at night. Therefore, eat a kiwi by lying in bed at night.

Walnuts

Consuming walnuts also helps in sleeping. You can buy walnuts from any grocery store and eat it before going to bed at night. You will see its effect in a few days. This is possible due to the melatonin hormone present in walnuts. So if you do not get sleep at night, then you can start consuming it from today.

Chamomile tea

If you consume this tea before going to bed at night, then you are definitely going to sleep well. According to medical research, it has also been told that chamomile tea has stress reducing properties. So if you drink chamomile tea half an hour before bedtime, you can get a good sleep.

Banana and milk

Eating banana and milk at night will also make you sleep well. Note that you should use only one of the ingredients in banana and milk. Tryptophan is found in both banana and milk. It is a type of amino acid, which improves sleep quality. Therefore, you can consume this drink to sleep deeply in the night.

White rice

You can have white rice at dinner at night. Eating rice will make you sleep well after half an hour of laying in bed. This is because high glycemic index content is found in rice, due to which it activates sleeping activity and makes you sleep fast. However, if you are on diet, then avoid eating rice.

Tips To Sleep Better:

Have you ever thought that eating has a deep connection with your sleep! Yes, your diet is directly related to your sleep or affects. Here we are telling which things can be beneficial to get a good sleep. Many people are troubled by lack of sleep, then they take sleeping pills. It is very important to have a good night's sleep to stay healthy. Experts believe that staying away from sleep or sleeping less one day can be dangerous for you. There can be many reasons for not sleeping. For example, due to stress, Anxiety and Bad Sleep Habits, most people suffer from Sleep Problems. 6 to 8 hours of sleep is necessary for a healthy person. There can be many reasons behind taking Sleeping Pills, such as not wanting to sleep. Mentally disturbed. Your sleeping hours depend on your lifestyle, work, physical activities or according to it your sleeping hours may be more or less.

1. Serotonin

Serotonin is a type of neurotransmitter that may be helpful in sleep modulation. It is also known as happy chemistry because it makes our mind feel happy. Imbalances in serotonin can be consumed to maintain depression and sleep imbalances. Some foods that help boost your serotonin level include eggs, tofu, salmon, cheese, and pineapple.

2. Potassium

Potassium is a natural mineral found in your body. It is known to help in getting good sleep. Consuming this can result in good sleep at night. Potassium deficiency is also related to mood disorders and fatigue. Dietary potassium is found naturally in bananas, cantaloupes, raisins and dates.

3. Omega-3 Fatty Acids

Omega-3 is a type of essential fatty acid that is not produced in your body on its own, it is obtained from external dietary sources. Omega-3 is well known for its brain and heart health, but a growing body of research has shown that these fatty acids can improve the quality of sleep in adults as well as children. These are found in fatty fish, walnuts, flax seeds, olive oil and chia seeds.

4. Magnesium

Magnesium is a mineral which is considered beneficial for sleep. The body does not produce magnesium on its own and therefore it should be obtained from external dietary sources, people who are deficient in magnesium may have problems like restlessness, lack of sleep. Rich sources of magnesium are spinach, cocoa, pumpkin seeds, almonds, Swiss chard and avocado.

5. Melatonin

Melatonin is a hormone closely associated with the sleep-wake cycle. It arises from your body usually after 9 o'clock at night. As the level of melatonin increases in your blood, you start feeling sleepy and lethargic which is the natural cycle of your body. Melatonin deficiency can severely affect the sleep cycle and lead to insomnia. Melatonin secretion can be increased by regular intake of whole grains (wheat, rye, barley, oats, quinoa, and brown rice), nuts (walnuts, almonds, pistachios, and cashews), mustard, soybeans, eggs, and fish.

Eating these things causes trouble in sleeping❌😴

- Caffeine intake before bed (tea, coffee)

- alcohol abuse.

- Fried, oily foods.

- Heavy meals before bedtime.

- Aromatic treats or sweets.