Millions of people across the globe battle some kind of sleep problem. The issue is chronic for some and occasional for others. Whatever the case, we all want and need quality sleep to function and so some people resort to sleeping pills. But did you know that some of the foods in your refrigerator could help you sleep deeper and for longer?
Fox News wrote an article that listed some everyday foods that enhance sleep.
Fish is rich in tryptophan, an amino acid that raises serotonin levels that are needed to make melatonin. Melatonin is a hormone that helps to control your sleep and wake cycles. In addition, most fish (cod, salmon, halibut, tuna, trout, and snapper) provide vitamin B6, which is also needed to make melatonin.
There may be something to that old adage that a glass of warm milk will help you sleep. Dairy products like yogurt, milk and cheese are rich in melatonin-boosting calcium, and a number of studies are finding that being calcium-deficient may make it difficult to fall asleep.
Cherries, especially the tart varieties, are one of the few food sources of melatonin, the sleep hormone that regulates your internal clock. In one small study, participants drank eight ounces of tart cherry juice in the morning, and another eight ounces in the evening, for two weeks and reported better sleeping habits.
Bananas, well-known for being rich in potassium, are also a good source of magnesium. Both minerals help to relax overstressed muscles. In addition, magnesium deficiencies are related to restless leg syndrome, which interferes with a good night’s sleep.
But these foods are nothing if the environment is not conducive. You also need to watch what you do during the day as some habits can make it harder for you to sleep.
Mayo Clinic has an article that describes the perfect sleeping conditions.
1. Create a restful environment
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
2. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
3. Include physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.
Spending time outside every day might be helpful, too.
4. Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.
One other important thing not to forget is the mattress itself. It has to be the perfect firmness: not too hard, not too soft. You also want to make sure you don’t blow through your budget, so you really need to take your time before clicking ‘buy’. You can use sites like https://mattressbattle.com to do quick comparisons before purchasing your mattress.