When it comes to healthy lifestyle choices, people often tell you to improve your diet and workout the right way. But one thing people forget about is getting the appropriate amount of sleep. Unless you get enough sleep every single night, you're bound to feel lethargic, lazy and gloomy the next day. Then again, there are multiple things you can do to help induce sleep but the most underrated thing is to follow a good diet.
Eating the right kind of food can not only put you to sleep faster but can also provide multiple other health benefits like strengthening our immune system against diseases, repairing bones and tissues, improving cognitive functions and healing wounds etc. So, if you're wondering what these foods are that can help you sleep better, here are some options you can pick from.
Researchers claim that there are four main types of minerals and vitamins in foods that can help induce sleep and these are tryptophan, magnesium, calcium, and B6. These can help produce melatonin which is a hormone in your body that can induce sleep and is naturally produced during the night when you're supposed to sleep.
Here are the foods that contain these vitamins and minerals:
Magnesium: Dark leafy greens (baby spinach, kale, collard greens), Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseed, pecans), Wheat germ, Fish (salmon, halibut, tuna, mackerel), Soybeans, Banana, Avocados, Low-fat yoghurt.
Vitamin B6: Sunflower seeds, Pistachio nuts, Flaxseed, Fish (tuna, salmon, halibut), Meat (chicken, tuna, lean pork, lean beef,), Dried Prunes, Bananas, Avocado, Spinach.
Tryptophan: Dairy products (milk, low-fat yogurt, cheese), Poultry (turkey, chicken), Seafood (shrimp, salmon, halibut, tuna, sardines, cod), Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts), Legumes (kidney beans, lima beans, black beans split peas, chickpeas), Fruits (apples, bananas, peaches, avocado), Vegetables (spinach, broccoli, turnip greens, asparagus, onions, seaweed), Grains (wheat, rice, barley, corn, oats).
Calcium: Dark leafy greens, Low-fat milk, Cheeses, Yoghurt, Sardines, Fortified cereals, Soybeans, Fortified orange juice, Enriched breads and grains, Green snap peas, Okra, Broccoli.
If you follow these dietary habits and team them with a healthy lifestyle, you're bound to have a good sleeping regime as well. So, try it out and see just how great it'll work. Stay tuned for more updates.