Sometimes you lie on the bed, staring at the ceiling with dozens of things running in your mind. You crave sleep, yet you can’t. That is when you begin to look for ways to induce sleep. And what is better than food? If you add sleep-inducing foods to your diet, it will work wonders for you! Good sleep is very important for adults, teenagers, and kids equally. You may add some supplements such as melatonin gummies for kids to induce better sleep. One-third of our lives are spent dozing off. So in order to get a good night’s sleep, start taking the following foods either in the evening or before bedtime.
ALMONDS
These tiny tree nuts have a lot of health benefits. They provide you with many nutrients. Twenty-eight grams (1 ounce) of dry roasted almonds comprise 18% of an adult’s regular requirement of phosphorus and 23 percent riboflavin. 31% of the standard manganese requirements for women and 25% of the daily manganese imperatives for men are fulfilled from these nuts.
In fact, people who consume almonds daily are at lower risk of catching some chronic diseases like heart disease and diabetes type 2. It happens due to the composition of almonds which contain healthy monounsaturated fats, antioxidants, and fibers. In addition to this, these nuts help induce sleep as well, as they are a source of melatonin hormone. Melatonin controls your circadian rhythm, i.e., your internal clock, and prepares your body for sleep.
Furthermore, almonds provide 19% of your daily magnesium needs in just one ounce! If magnesium is taken in an adequate amount, it improves sleep quality and is recommended to patients with insomnia.
A study was made on rats by feeding them 400 mg of almond extract. The results showed that these rats slept longer and heavily compared to those who did not consume almond extract.
The sleep-inducing effects of these nuts are surprising. Yet, more extensive human research is still needed.
One ounce of almonds before bed should be enough and would serve the purpose.
CHAMOMILE TEA
In 2011, a study on 34 adults showed that those who drank 270 mg of chamomile tea two times a day for a month went to sleep 15 minutes earlier and were disturbed less during the night in contrast to those who did not consume the tea.
This famous herbal tea is widely known for its flavones. These are a type of antioxidants that lower inflammation, reducing the risk of chronic diseases.
Another study showed that those who drank chamomile tea had fewer symptoms of depression which is the core of sleep problems.
Moreover, chamomile tea is made of apigenin, an antioxidant that binds to brain receptors responsible for inducing sleep and reducing insomnia.
Thus drinking it has proven to improve sleep quality.
KIWI
This tropical fruit is rich in serotonin and antioxidants. The two of these improve sleep if consumed before sleeping.
A four-week study in which 24 adults ate two kiwis daily an hour before bedtime was conducted. The results showed that the consumers went to sleep 42% faster than those who didn’t eat anything before bed. Moreover, they slept heavily without waking up in the night.
It has been shown that kiwis contain vitamin C and carotenoids, which are responsible for their sleep-inducing effects. So consuming 1-2 kiwis at bedtime may help you sleep better.
WHITE RICE
A 79-gram serving (4 ounces) of white rice fulfills 19% of your daily requirements for folate. It also provides thiamine, 21% for men and 22% for women. It is rich in carbs and contains 13% of your daily manganese.
It has been proven that due to its high glycolic index if consumed at least an hour before bed, it increases sleep duration.
A study was conducted to compare the sleeping rituals of 1,848 people based on their consumption of rice, bread, or noodles. Better sleep was associated with higher rice intake rather than noodles or even bread.
However, it is best if eaten in a moderate amount since it has low amounts of fiber and nutrients.
FATTY FISH
Fatty fish are high in Omega-3 fatty acids. These include salmon, tuna, trout, mackerel, etc. Their exceptional traces of vitamin D makes them unique. A 3 ounce serving of salmon has 570 IU of vitamin D, i.e., 70% of your daily requirement.
A study showed that men who ate 10.5 ounces of salmon thrice a week for six months fell asleep quicker than those who consumed chicken or beef. It was the result of vitamin D, which induces sleep and helps you have a sound sleep.
OTHER FOODS
Many other drinks and foods also contain sleep-inducing properties. They are:
- Dairy products
- Bananas
- Oatmeal
- Turkey
- Walnuts
- Passionflower tea
In conclusion, getting adequate sleep is vital for good health. Many foods and drinks might help since they are made up of sleep-controlling hormones like melatonin and serotonin.
To benefit from these foods, one must intake them 2-3 hours before bed. If consumed directly before sleeping, they would cause digestive problems that are not good for one’s health.
