Struggling really hard to find uninterrupted slumber every single night? Maybe the real reason is not your stress or anxiety. It could be due to vital nutrients you are missing in your regular diet. Your brain depends on many complex chemical compounds to work in harmony in order ensure a good satisfying sleep. If you suffer from sleepless nights and insomnia, then you should consider these foods in your regular diet and notice yourself feeling drowsy in no time.
Chickpeas are a great source of protein, carbohydrates, and fiber. But what makes it crucial is the fact that it contains a chemical compound called tryptophan. It is a type of amino acid that promotes the secretion of a hormone called serotonin which plays a very vital role in making you sleep peacefully. A recent study revealed that reduction in serotonin secretion leads to sleep deprivation. On the contrary, when serotonin levels are restored to normal through dietary intake of tryptophan combined with carbohydrates, it improved the quality of sleep of the participants. Chickpeas are both rich in carbs and tryptophan which makes it a perfect food to be included in your regular diet to induce better restorative sleep at night. If you love Hummus, then it is a great way to consume chickpeas.
2 Almond Butter
Almonds and most other nuts are packed with nutrients, minerals and chemical compounds that help you to achieve peaceful sleep at night. Furthermore, almonds also contain tryptophan which is a known chemical compound to promote sleep. Some of the vital nutrients in almonds include magnesium, potassium, and B-vitamins, all of these are known to induce restful sleep. So get your bottle of almond butter today.
3 Tart Cherries
Tart cherries are loaded with high levels of melatonin, which is a vital hormone secreted by your brain that regulates your sleep and wakeful hours. People with insomnia suffer from melatonin deficiency. In a study that stretched for seven days found out participants who drank tart cherry juice for seven days continuously improved the sleeping time and quality of sleep.
Another study on tart cherry juice revealed that it is as effective as the herb valerian in inducing sleep. Similar to tart cherries, sweet cherries are also rich in melatonin content and may help you to sleep better.
4 Nutritional Yeast
Nutritional yeast is loaded with B-vitamins which are essential for proper functioning of your brain and nervous system. @ tablespoons of nutritional yeast can fully satisfy your daily need for Vitamin B12, and B6 by nearly 400 percent. Many studies have revealed Vitamin B12 deficiency directly reduce the duration of your sleep. Additionally, Vitamin B6 deficiency can create psychological distress which leads to less restorative sleep.
Corns are rich in both fiber and carbohydrates. Carbs are not essentially bad for your health when taken in moderation. It triggers insulin and indirectly influences the production of tryptophan. With regards to sleep, carbs with higher glycemic index are more effective over lower glycemic carbs. However, sugary carbs found in soda, carbonated drinks, juices, cookies can update the blood glucose levels which will interrupt your sleep in the middle of the night. If you choose to eat corns choose the organic ones over GMO corn. Organic corns have less sugar content relatively plus its carbs have a moderate glycemic index which is just perfect to induce more restful sleep.
Kiwis are well known for its sleep-inducing nature. It is loaded with many sleep-promoting phytochemicals which will make you feel drowsy very quickly. In a study, participants who were made to eat kiwi fruits one hour before sleep significantly reduced the time they took to fall asleep. Additionally, they increased their sleep hours and quality of sleep. Kiwis are also rich in antioxidants, which many researchers believe is one of the main reason behind its sleep-inducing property. Similar to Vitamin B12, antioxidant deficiency is also linked to poor quality sleep. Kiwis are high in serotonin. Other rich sources of serotonin include bananas, pineapples, plums, walnuts, and tomatoes.
Spinach is not only great for your weight loss regimen, it is also an excellent food to promote sleep. One of the key components of spinach is Magnesium, it helps your nerves and muscles to relax, which calms down your body and encourages sleep. In addition to Magnesium, it is also rich in calcium which makes the brain to use tryptophan for melatonin production (Sleep-promoting hormone). There are many studies that link calcium deficiency to sleep deprivation.