Do you feel tired, exhausted all the time and find it hard to focus while at work? That’s probably because you’re not getting enough sleep. Lack of sleep can led to serious health problems besides affecting your performance at work.
But the worst thing you could do is to take prescription drugs for inducing sleep. A lot of people these days are addicted to prescription pills and that is one of the leading causes of deaths in the West. Instead, you can sleep better by simply changing your food habits.
Here are the 10 foods you should take that will help you sleep better.
Almonds are rich in melatonin, which is a sleep-regulating hormone. It is also a great source of magnesium. Magnesium fights a stress hormone called as cortisol and is recommended by many psychiatrists for its calming effect on the mind.
Kiwi fruit is rich in vitamin C and E and is an excellent source of folates and serotonin. Researchers from the Taipei Medical University in Taiwan speak very highly about its sleep inducing qualities.
Soy foods such as tofu, edamame and miso are excellent sources of isoflavones. Taking soy foods at dinner helps increase the levels of serotonin in the brain. Serotonin is a chemical that is responsible for regulating the sleep patterns.
Foods that are rich in fiber such as quinoa, beans, bran cereals and artichokes help you sleep better. Fiber fights increase in blood sugar levels and helps restore the natural levels of melatonin in the body. This makes fiber rich foods essential for regulating sleep.
Fish such as cod, tuna, shrimp and halibut are excellent sources of tryptophan, which is a natural sedative. But not all seafood is good, there are some that are highly contaminated and contain dangerous chemicals. So be careful with the fish you buy from the market.
Kale and other leafy green vegetables such as collards and spinach are rich in calcium. Calcium deficiency, as said earlier, is a leading cause of irregular sleeping patterns.
Bananas are an excellent source of potassium and Vitamin B6, which are essential for the production of melatonin. This makes banana one of the best sleep inducing foods.
One of the best ways to make sure that you get good, high quality sleep is to have tart cherry juice right before going to bed. Cherries are rich in melatonin, which, as said earlier, is a hormone that helps you sleep better.
According to recent research carried out by scientists on sleeping patterns, calcium deficiency is one of the biggest reasons why some people find it hard to get the sleep they need. Yogurt is one of the best sources of calcium, which is why you should have more yogurts in order to get the 7-8 hours of good, blissful sleep you need.
Whole grains such as barley, brown rice, oatmeal and millet are rich in magnesium, which, as discussed earlier helps you sleep better. Make sure to have whole grains for breakfast.
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