Sleep is an essential part of a person’s routine. It has the power of either making your day better or worse. And we’ve all been there. To reap all the good benefits of an exercise, it’s important to make sure that you get the best sleep, especially while you’re preparing for a marathon.
So what can disrupt sleep?
The quality of your lifestyle can profoundly affect your sleep. Drinking coffee after 5 pm or smoking can disturb the quality of sleep you get as they are both stimulants. On the other hand, external factors like your shift timings, the lighting you sleep in, or a medication you take can also affect sleep quality. Stress or a medical condition, especially those causing chronic pains, are especially hard to treat.
The type of food you eat can also affect your sleep quality. Foods high in Vitamin D, serotonin, melatonin, zinc and copper have shown to be beneficial in influencing a person’s sleep cycle positively. Although foods may not have higher nutrients than sleep supplements, it can improve your sleep health in the long term.
Here are some of the best foods and drinks to help you sleep better:
Walnuts contain high tryptophan that helps the body produce sleep-regulating hormones when its time to go to bed. Walnuts and almonds also contain melatonin, a hormone also called nature’s sleeping aid.
It is true that some teas contain caffeine and caffeine affects your sleep. But teas like chamomile and lavender tea can actually do the opposite. Chamomile has been used to treat inflammation, anxiety and reduce insomnia for a long time now. And lavender has a natural aromatic soothing fragrance that can help you relax.
Cherries are high in melatonin, which helps regulate your sleep-wake cycle. Drinking a glass of cherry juice before sleeping can improve your quality of sleep immensely and can make you feel more refreshed.
Like cherries, kiwi’s also contain high melatonin that has shown to improve total sleep time and sleep efficiency and also makes you fall asleep faster. Apart from this, it has other sleep-promoting compounds like potassium, folate, calcium, and flavonoids.
Probably not your most conventional bedtime snack, but lettuce has shown to contain a number of sleep-enhancing compounds. This is probably why some herbal sleeping medicines contain extract from wild lettuce.