In our current lifestyle sleep disorders are very common and it negatively affects or circadian rhythm. Good sleep is as important as the healthy food and exercise, it helps in maintaining the healthy body.
Insufficient sleep in case of sleep disorders causes various mental and physical changes to our body. It may cause obesity, metabolic syndromes, mood swings, loss of concentration etc.
The quality of sleep is very much affected by the activity and the food consumption throughout the day however appropriate choice of foods before sleep might help in providing better sleep.
There are varieties of food we consume during our day however some may help in providing better sleep and some may deteriorate our sleep quality.
Here we will discuss about different types of foods and their impact on sleep if consumed before bedtime.
Some of the food which can be consumed before bedtime for better sleep are discussed below:
Kiwi is rich in vitamin C, E, potassium and folate which makes it very essential fruit for maintaining the healthy health. It is native to New Zealand however; it is grown in other parts of the world.
In some of the researches it is found out that the regular consumption of kiwi before bedtime might help in improving the sleep. Its consumption can make and individual sleep faster and provides longer and deep sleep.
There are several 2 major varieties of kiwi available in the market however the green kiwi is commonly found than the golden kiwi.
Nuts such as almonds, walnuts, pistachio and others are rich in vitamin B, E, potassium, magnesium and omega-3 fatty acids. It also contains melatonin which regulates the internal sleep clock or circadian rhythm.
Studies have found out that the consumption of nuts before bedtime helps in providing better and deep sleep which is regulated by the presence of melatonin and other essential micronutrients.
Theses are the essential nutrients which help in proper functioning of the body. Walnut contains omega-3 fatty acids which prevents against several vascular disorders.
Nuts are also rich in monounsaturated fats which helps in lowering the low-density lipoproteins and protects against high blood pressure and heart diseases.
In addition to these it contains antioxidants which are necessary for the neutralisation of oxides produced during metabolism. The long buildup of oxides may result in toxicity and cause various disorders.
Milk is natural source of melatonin which helps in regulating the sleep cycle/internal clock. Though milk is rich in vitamin D and calcium it enriched with other essential nutrients except vitamin C. In general milk is considered as the all-round drink for the healthy functioning of the body.
Studies have found out that the malted milk like Horlicks milk will help in providing better sleep if consumed before bedtime. However plain cow milk may serve the same purpose due to presence of melatonin in it.
Daily consumption of milk is necessary for the strong and healthy bone and provide stronger framework. Vitamin D and calcium also participates metabolism activities which make it essential to avoid any metabolic syndrome.
Fatty fishes are good source of vitamin D and omega-3 fatty acids. The regular consumption of fatty fish improved the sleeping habits over the time and provides good and deep sleep.
The studies have carried out during winter when the vitamin D is at lower level and the result obtained from the study shows the evidence of sleep improvement due to increased production of serotonin.
Fatty fish such as tuna, salmon, mackerel and trout are rich in omega-3 fatty acids which are essential in maintaining the blood pressure and prevents against heart diseases.
Sour Cherries and Sour Cherry Juice
Tart cherry or tart cherry juice helps in improving the sleep cycle and provides sound and deep sleep. Tart cherries have very distinct flavour than the sweet cherries and known as sour cherry.
Several studies have found out the benefits of tart cherries regarding sleep and it is shown that the individual who consume tart cherries or tart cherry extracts tends to get deeper sleep and longer sleep time.
The enhancement in sleep cycle is mainly due to presence of melatonin is humongous concentration in treat cherries which perfects the circadian rhythm. It is also rich in antioxidants which is essential for the neutralisation of oxides in the body.
A study carried out in japan indicates that people who consume rice regularly have better sleep time and good quality of sleep than the group of people who survives on bread and noodles.
The result in association of the study which demonstrated the consumption of food with glycemic index four hours before the bed helps in better sleep.
On contrary to the above studies the consumption of sugary beverages and sweets have negative impact on the sleep cycle.
Though the study on carbohydrate rich food have mixed results but it can provide better sleep in case of rice which is very popular staple diet in South-Asian region.
Turkey is rich in provides and help in building the strong muscles. Turkey consumption in dinner helps in getting better sleep due to presence of tryptophan which regulate the production of melatonin.
The turkey consumption induces tiredness immediately after eating. This kind of behaviour is mainly due to the presence of tryptophan amino acids which promotes the production of melatonin and provides better and deeper sleep.
In addition to these, turkey is an excellent source of vitamin B, phosphorus and selenium which is essential for the proper functioning of the body.
Other Food Items
Apart from the above discussed food items for better sleep there are some other food items which may have similar effects on sleep if consumed before bedtime. Some of the food items are listed below:
- Chamomile Tea
- Passionflower Tea
- Dairy Products
The food consumed in the dinner and before bedtime plays very important role in the quality of the sleep. If foods are consumed which are not conducive to the sleep like coffee, may have poor sleep and if continues for longer time it may cause several health issues. People should be mindful of the food consumed before sleep however if the sleeping disorders continues it may be indicative of some serious illness and needs medical consultations. “Eat Healthy Sleep Healthy”.