(DailySpry.com) A good night’s sleep is essential for maintaining physical and mental health. It decreases the chances of developing chronic diseases, improves brain health, and strengthens immunity.
The general recommendation is to have 7-8 hours of good quality sleep, but a large percentage of people worldwide have sleep issues and find it difficult to either fall asleep or stay asleep.
No matter which phase of life you are in, you must work on improving your sleep quality. One of the ways to do so is by making changes in your diet. Here we will mention 7 foods you must include in your diet to improve your sleep quality.
Fatty Fish
According to the National Institute of Health, Office of Dietary Supplements, fatty fish including trout, salmon, tuna, and mackerel are extremely healthy. And this especially is because of their high vitamin D and healthy omega-3 fatty acids content which can reduce inflammation in your body.
Both vitamin D and omega-3 fatty acids can help in enhancing brain health and protect against heart disease.
According to research published in the Sleep Medicine Journal in 2016, participants who had 3 servings of 140 grams each of fatty fish per week had better sleep quality. An important aspect here is that for those who took more than the recommended amount of fish, this increase is linked with more improvement in their sleep quality.
White Rice
You may already have it in your diet as it is a staple food in many countries. It is different from brown rice as it has its germ and bran removed but it still contains a good amount of vitamins and minerals.
According to FoodData Central, white rice is rich in carbs. The rich carb content but less fiber makes it a high glycemic index food.
Research from 2014 published in the Springer Journal found that eating high glycemic index foods such as white rice at least an hour before going to bed may help improve your sleep quality.
Almonds
The good vitamin B and magnesium of almonds can help in improving your sleep quality. A review published in the Biological Trace Element Research in 2023 found that if you have insomnia, you must take magnesium as consuming its adequate amounts may improve your sleep quality.
Apart from this, almonds also have the hormone melatonin, which gives the body the signal for sleep and regulates the internal clock.
Kiwi
It is one of the best fruits to eat before bed as it has serotonin which is a brain chemical regulating your sleep cycle. A review published in the Journal of the Academy of Nutrition and Dietetics mentioned that eating fruits such as kiwis can help you promote better sleep.
Apart from this, vitamin C, the anti-inflammatory antioxidant is also thought of as responsible for improving your sleep quality.
A study found that eating two kiwifruits one hour before sleep time for 4 weeks reduced the time needed for falling asleep and also improved sleep efficiency, and total sleep time.
Turkey
This high-protein delicious food is great for making your muscles strong and keeping your appetite in control. Not only this, Turkey also has the amino acid tryptophan which boosts your melatonin production and gives you a drowsy effect.
Research from Advances in Nutrition Journal highlights that a moderate intake of protein before bed is linked with improved sleep quality, including fewer sleep disturbances during the night.
Walnuts
This tree nut gives you healthy fats such as omega-3 fatty acids and linoleic acid which helps in improving your heart health.
Researchers are of the view that eating walnuts can help you improve your sleep quality as they contain a good amount of melatonin.
A study published in the Annals of Palliative Medicine in 2021 found that the fatty acid makeup of walnuts may help improve the sleep quality of the participants.
Tart Cherries
Cherries have fiber, vitamin E, and vitamin C along with four different sleep-regulating chemicals including tryptophan, melatonin, serotonin, and potassium. Some antioxidants called polyphenols in them also regulate your sleep.
According to a review study published in the Nutrients Journal in 2018, a positive link between cherry intake and sleep quality was found. Cherries also have anti-inflammatory properties which can lessen your pain after extreme physical activity and boost your brain function too.
So tart cherries are a good pre-bed snack option.
Conclusion
You must work on improving your sleep quality and one of the ways to do so is by improving your diet. Some foods that you must include in your diet to improve your sleep quality include fatty fish, walnuts, almonds, tart cherries, turkey, kiwi, and white rice. We hope you enjoyed this article and learned something new. Until next time, stay healthy and stay happy.
