Top foods that will help you sleep better

Sleep is a vital component of every person's overall health and well-being. A good night's sleep allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Not only does sleep keep your heart healthy, it also helps the brain to function properly. However, millions of people world over do not get enough sleep and many suffer from lack of sleep. According to a survey, in the USA alone, 40 million people suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more.

Here's a simple remedy to help you sleep better: Eat better. Also, before going to bed avoid food and drinks such as coffee that may send your body contradictory signals and interfere with your sleep. Since both diet and sleep are complex, we can not signal out a single food that is guaranteed to help with sleep. However, sleep experts and nutritionists have done studies to discover the best foods for sleep.

Here



are top foods to help you sleep better. Researchers suggest that you consume these foods a couple of hours before bedtime, and not right before you’re about to go to bed.

Milk
Milk has an important component called melatonin which helps you sleep. Milk also has tryptophan, calcium, and vitamin D, all of which promote sleep. A glass full of warm milk if added with a pinch of turmeric turns it into a magical drink. Turmeric, as we all know, has got both anti-inflammatory and calming properties.

Chamomile Tea
Chamomile tea is one of the world's most popular herbal teas. Made from the chamomile flower, it is known for reducing anxiety and helping people fall asleep. Chamomile tea is loaded with antioxidants. It not only helps in inducing sleep but also aids in digestion, boost immunity, protect the skin, lower stress levels, and soothe menstrual cramps.

Kiwi and Bananas
Kiwis contain high doses of melatonin, making them powerful sleep aids. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality. Bananas are also loaded with iodine, magnesium, potassium, tryptophan, vitamin B6 and fibre, all of which help you relax, keep you feeling full and induce sleep.

Almonds
Almonds also contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help aid muscle relaxation and sleep. Munch on a few almonds or have a glass full of almond milk and boost your sleep quality.

Fatty Fish
Fatty fish is good for sleep. According to research, omega 3 fatty acids from regularly consuming fish may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance. Another study showed these improvements among a group of adult men who ate fatty fish three times a week for several months.

Apart from consuming sleep inducing foods one should also stick to a sleep schedule, limit daytime naps, create a restful and peaceful environment, and include physical activity in your daily routine.