Getting good sleep is a challenge for many, as there are so many reasons why we suffer from insomnia and lack of sleep.
There are many tips and tricks available for getting good sleep, but that doesn’t guarantee that they will work for everyone.
Therefore, the British Sleep Foundation has identified a number of foods that may help you get a good night’s rest.
The foundation’s website states: “Both diet and sleep are complex, which means that there is no one magic bullet or food guaranteed to aid sleep. However, there are some foods and drinks that may facilitate a good night’s sleep.”
These foods include:
– Kiwi fruit: Kiwi fruit contains many vitamins and minerals, such as vitamins C and E as well as potassium and folate.
The health foundation notes that some research has found that eating kiwis can improve sleep. For example, in one study, results found that people who ate two kiwis an hour before bedtime slept faster and deeper, and had better sleep quality.
Tart cherry (sour): The Sleep Foundation says, “Several studies have found sleep benefits for people who drink tart cherry juice. In one study, people who drank two cups of tart cherry juice per day had more sleep time and higher sleep efficiency.”
These benefits may come from the fact that tart cherries have higher-than-average concentrations of melatonin, a hormone that helps regulate circadian rhythms and promote healthy sleep. Tart cherries may also have an antioxidant effect that aids sleep.
Salted milk: Salted milk may reduce sleep interruption, possibly because it is related to vitamins B and D.
It is noteworthy that getting an adequate amount of B vitamins stimulates the production of tryptophan, an essential amino acid that helps regulate activity in the nervous system related to relaxation and sleep. Vitamin D helps regulate the body’s circadian clock, which controls the 24-hour sleep-wake rhythms.
Fatty fish: These foods work by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin.
Eat nuts: Nuts such as walnuts, pistachios and cashews are often considered “good sleep food.”
“Although exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium and zinc that are essential for a range of bodily processes,” the health website says.
And while there may be foods that can help you sleep well, it’s hard to generalize about the ideal diet for everyone.
According to the NHS, you should contact your doctor if you have insomnia that lasts more than four weeks.
The agency also recommends eating certain foods and drinks to help you sleep.
Perhaps not surprisingly, you should cut back on caffeine in your tea, coffee, energy drinks, or cola, especially in the evening, as caffeine interferes with the sleep process and prevents deep sleep.