You hate it when you go to bed tired and you toss and turn to fall asleep.
The struggle to fall asleep causes you physical and mental problems. Getting a good night’s sleep is very important so that your body recharges and get ready for the next day. Sleep deprivation affects your concentration, working capacity, mood, and overall health.
So, have a look at the following healthy tips in order to improve the quality of your sleep.
Cherries contain melatonin which helps control your sleep and wake cycles. According to a study, consuming a handful of cherries a few hours before bedtime will help you get a better night’s rest. You can also drink cherry juice or eat dried cherries.
People who suffer from insomnia are advised to drink a cup of cherry juice twice a day.
Milk contains tryptophan, an amino acid which helps induce sleep and relax your brain. Drink a glass of warm milk before bedtime. Additionally, milk is a rich source of calcium and calcium promotes the production of melatonin. This important mineral reduces your stress and anxiety and has a positive effect on your nervous system. You can also consume yogurt and cheese.
It has been scientifically proven that people who eat jasmine rice for dinner sleep better compared to people who consume other types of rice. It promotes the production of tryptophan which promotes healthy sleep.
Bananas are a rich source of potassium. This important nutrient relieves muscle tension, relaxes your brain and reduces anxiety. Mash one ripe banana. Add it to one cup of milk. Then, blend them well. Drink this healthy smoothie an hour before you go to sleep.
Tuna is a rich source of vitamin B6. This vitamin is also called the anti-stress vitamin. People who have vitamin B6 deficiency usually experience sleep disorders. So, add foods which are high in vitamin B6 such as chicken, eggs, fish, vegetables in your daily diet. These foods boost your immune system as well.
Almonds are a rich source of magnesium which relaxes your muscles. When your muscles are relaxed, you sleep better. When your body lacks magnesium, you have difficulty falling asleep. Additionally, almonds regulate your blood sugar levels. Eat a handful of dry roasted almonds one hour before bedtime. You can also consume a tablespoon of almond butter.
Avoid drinks which contain caffeine and alcoholic drinks before going to sleep. Drink a cup of herbal tea instead. Chamomile tea is probably the best choice. Chamomile acts as a natural sedative which calms your nerves. Drink a cup of chamomile tea before you go to sleep.