5 Sleep-Enhancing Foods To Eat Before Bedtime
Perhaps, you are already aware how important getting quality of sleep is. Sleeping contributes to our overall quality of life. Getting enough sleep can make us look good and feel good about our body. We spend about one-third of our lives sleeping and contrary to what other people believe that it is just a wasted time, there is a magnanimous number of benefits that sleeping can provide to the body. When we sleep, our body gets to work to repair damage cells, rejuvenate and refresh the bodily functions. Sleeping has a profound effect on our physical, mental and emotional well being. But how is the body triggered to go to sleep?
Our body has a natural hormone called melatonin which our pineal gland is producing. During the day, when the sun is still up the pineal gland is inactive, thus, the production of melatonin is low. When the sun goes down and darkness occurs, the pineal gland is turned on by the suprachiasmatic nucleus (SCN). This initiates signals to other parts of the brain to control body temperature, hormones and other functions that play a crucial role in keeping us awake or falling asleep. When the pineal gland starts working, it produces more melatonin that would make us feel less alert which makes sleep so inviting.
The exposure to light or to darkness affects how the SCN initiates signals to other part of the brain. However, aside from the exposure to light or to darkness, food can also affect in our sleeping patterns. Let’s check out some foods that can aid us in getting quality of sleep.
According to a study by the University of Texas Health Science Center, there is about 2.5 and 4.5 ng of melatonin present in 1 gram of walnuts. This makes these tree nuts great when it comes to promoting quality of sleep. Furthermore, aside from its own melatonin, walnuts are also a good source of tryptophan; this is a sleep-enhancing amino acid that helps make serotonin and melatonin in the body.
This fruit is known to be an overall health promoter. Specifically, banana also contains natural melatonin and tryptophan which makes it a good alternative for warm dairy milk to aid sleeplessness. Moreover, this wonder fruit also contain natural muscle-relaxants magnesium and potassium and carbs which can make us sleepy.
Yes, most teas have a soothing effect that can interfere with sleep but unlike other teas, a ginger tea is an ideal brew to promote sleep. Ginger tea comes from ginger root which is caffeine-free. In fact, ginger root is known to be a natural remedy for sleeping difficulties and there are studies that show it can be an effective remedy for insomnia. Ginger tea is soothing but since it does not contain any caffeine it can make you relax and it can trigger sleepiness.
Milk And Other Dairy Products
Warm milk is the most well-known sleep-enhancing food or beverage but did you know that other dairy products can also give you quality of sleep. Dairy products like cheese, milk and yogurt contains tryptophan and calcium. Calcium regulates muscle movements and it helps the brain to use the tryptophan to produce sleep-triggering melatonin.
Vitamin B6 plays a crucial role in melatonin and serotonin. Fish, specifically, tuna, salmon and halibut are rich in Vit. B6, which means that they can promote good sleep. Also, although lesser-known, fish oil can also help in regulating sleep patterns and increase quality of sleep. It was thought that the reason why eating fish can help in promoting quality of sleep is because of the relationship between fatty acids in the production of various hormones and neurotransmitters.
Sleeping benefits the body is so many ways. Not only does it help us to recharge and rejuvenate the body to stay alert but it has also a profound effect in our skin. Sleeping, along with other healthy skin regimen like the use of the “CrAzY WrAp ThInG” can help nourish and rejuvenate the skin to keep it healthy.