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In recent years I have realised the importance of sleep for my good health. On the days I don't have a sound sombre at night, I experience a series of discomforts in my mind and body. Upon consulting a general physician, I learned the impact of sleep on our well-being. Many of us might pass it on as a trivial part of our lives, but lack of sleep can cause several health conditions. Since 2008, the World Sleep Day Committee of the Global Sleep Society has been organising an annual celebration of World Sleep Day (the Friday before the northern hemisphere vernal equinox). This year, it's falling on 17th March. The purpose is to generate awareness of the importance of healthy and sleep and the positive effects it can have on one's health and well-being, as well as to promote the prevention and treatment of sleep disorders. Echoing 2023's theme, I would say include foods ensuring sleep is essential for health. Here is a comprehensive list of foods that can improve the quality of sleep.
On World Sleep Day, let's make room for these 10 foods to ensure sleep is necessary to stay healthy.
Watermelon
Choosing watery fruits like watermelon can compensate for any shortages, as dehydration can affect your ability to fall asleep and stay asleep (not to mention your energy levels overall!). Half of a 2-cup portion is water, making it an excellent choice for pre-bedtime hydration and a filling snack after dinner, thanks to the high fibre and volume content.
Figs
To sleep soundly, your body needs certain minerals, which aid in circulation and muscle contraction. Nutrient-rich potassium, magnesium, calcium, and iron can be found in figs. Each fig satisfies your sweet tooth and provides extra fibre to help you feel full for longer.
Fresh juicy figs, Image Source: Pexels
Prunes
Dried plums are an excellent source of nutrients necessary for producing melatonin, the sleep-inducing hormone, including vitamin B6, calcium, and magnesium. Eat some prunes approximately 30 minutes before sleep by themselves, on top of whole-grain toast or as part of a trail mix.
Cherries
Raising melatonin levels is the most effective strategy for improving sleep quality. Cherries, like nuts and grains, contain melatonin naturally. Consuming them on a daily basis has been shown to improve sleep hygiene.
A bowl full of dark cherries, Image Source: Pexels
Sweet potatoes
Instead of having bread for breakfast, roast some sweet potatoes. You can unwind with the help of these tubers because they are rich in minerals like potassium, magnesium, and calcium. Sprinkle with honey and sea salt or top with nut butter for a satisfying dessert after supper.
Oatmeal
The popular breakfast food can also be eaten in the evening to aid in a restful night's sleep. Like whole-grain bread, oatmeal grains cause the body to release insulin. Your blood sugar will naturally increase, and so will your drowsiness. Sleep hormone Melatonin, abundant in oats, calms the body and makes it easier to nod off.
A bowl of oatmeal, Image Souce: Pexels
Pistachios
Pistachios are sleep-inducing goldmines because they contain protein, vitamin B6, and magnesium. Keep your cool, and don't go crazy with the shells. Don't eat more than an ounce of nuts at a time. An overindulgence in anything calorically dense can have the opposite consequence of making you sleepy.
Almonds
You only need a few of these to feel sleepy. Tryptophan and magnesium, both found in almonds, help calm your body and mind naturally while keeping your heartbeat regular. Use almond butter as a spread over bread toast, a banana, or a graham cracker. You don't want to go to bed feeling excessively full, so limit yourself to no more than a tablespoon.
Dark chocolate
You can eat chocolate before sleep without fretting over it. Serotonin, which is found in dark chocolate, has a calming effect on our bodies and the mind. The additional positive impacts of dark chocolate on health cannot be overlooked.
Hummus
Midnight hunger frequently indicates that you aren't consuming enough calories throughout the day. Tryptophan-rich foods like this chickpea spread are plentiful. You can improve your sleep quality by eating hummus during the day and by spreading it on three modest meals and two snacks.
By tweaking your diet to incorporate these 10 edibles, can help you fall asleep better and proves that how foods ensure that sleep is essential for your health.
