Do you feel the need for a couple of more zzz’s when you wake up every morning? If you find yourself yawning way too often or if your energy levels are low then you probably are not getting enough sleep. Hectic lifestyles, too much stress and long hours at work are some key contributors to disturbed sleep. Proper time management and incorporating some form of physical exercise are very important to staying healthy. But sometimes the main culprit in not getting enough sleep can also be your diet. So, if a warm glass of milk before bed is not your cup of tea, then here are five foods that can help you eat your way to better sleep.
- Nuts- Walnuts and almonds not just jumpstart your day but also help end it better! Walnuts are a rich source of tryptophan, which is a great amino acid that helps in inducing sleep by engaging melatonin and serotonin, the body clock hormones. Almonds are very rich in magnesium, a mineral very important for quality sleep. Low magnesium levels affect quality of sleep.
- Lettuce- Lettuce contains high levels of lactucarium. Lactucarium has mild sedative properties that seem to affect the brain in a manner similar to that of opium (but, of course in a good way) inducing good quality sleep. Simply simmer five large lettuce leaves in one cup of water for about 15 minutes. Strain and add a couple of sprigs of mint and sip on as a pre bedtime drink.
- Oily Fish- Load up on oily fish such as halibut, tuna for peaceful Zzz’s. These fish have a high content of vitamin B6, a vitamin that is required to help the body produce its own serotonin and melatonin. Have your fish lightly grilled for a squeeze of lime with a light salad for dinner and improve your sleep quality.
- Passion fruit tea- Love Passion fruit? You are going to love passion fruit tea even more. According to an Australian study, a cup of passion fruit tea an hour before bedtime helped people sleep more soundly. This fruit contains high levels of Harman alkaloids which act on your nervous system and help induce better sleep.
- Miso Soup– Comfort food goes to the next level with Japanese Miso Soup. You don’t have to head to a Japanese restaurant for a slurp of this wholesome, sleep inducing goodness. A simple 8 ounce packet of instant miso soup will do the trick just the same when you have trouble falling asleep. Nutritionists believe that amino acids contained in the miso soup helps in melatonin production which helps in getting those yawns!
What foods do you eat to reduce your yawns and get a good night’s sleep? Write in and share your ideas with us.