Sleep plays an important role in overall health because while you sleep, your body begins to repair and restore cells in your body. Poor quality sleep affects your mood control, motor skills, physical fitness, and immune system.

6 Foods That Improve Sleep

Sleep plays an important role in overall health because while you sleep, your body begins to repair and restore cells in the body. Poor quality sleep affects emotional control, movement skills, physical fitness, and the immune system, leading to health problems. Some activities, such as finishing work late, being addicted to series, playing social media, can negatively affect the quality of sleep. The body cannot relax, causing you to not feel sleepy, eyes wide open, and  unable to sleep.

Certain bedtime foods can help you relax and sleep better. Nutrients like vitamins B6, B12, and folic acid, as well as hormones like serotonin, play a role in sleep. แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ Choosing what to eat before bed is important for your health and the quality of your sleep.

Why is sleep deprivation, insufficient sleep, and insomnia a health problem?

While we sleep, our brain and body go through different stages of sleep. The body begins to repair cells, muscles and restore damaged cells. If the body has less time to repair and restore cells, the body will be weak and easily sick. Lack of sleep causes the immune system to malfunction, memory problems, increased stress, weight gain or obesity. Lack of sleep also causes waste products to build up in the brain, causing inflammation of the memory units.

Why does lack of sleep cause inflammation in the body?

Lack of sleep or insufficient sleep triggers the body’s inflammatory response system to be more active. When the body is not well rested, the inflammatory response level is always high, to the point that the immune system may attack healthy cells instead of protecting them, increasing the risk of health problems such as heart disease, diabetes , and arthritis.

Addressing sleep problems can involve a variety of treatments, including lifestyle changes and medical attention. Eating more of certain foods can also help improve sleep quality.

What foods can improve sleep quality?

While there is no one food that will instantly fix your sleep problems, a study published in The Journal of Clinical Sleep Medicine showed that eating a diet high in fiber and low in saturated fat and simple carbohydrates can improve sleep efficiency, allowing you to get deeper, better quality sleep.

The following foods can help improve your sleep quality.

Lean protein

Choose lean proteins such as chicken, fish, low-fat cheese, egg whites, soybeans, and pumpkin seeds, which contain tryptophan, an amino acid that helps increase serotonin levels. Avoid eating high-fat cheese, chicken wings, and fried fish, as they are harder to digest and affect your sleep quality.

Complex carbohydrates

Eat foods made from unpolished grains, such as brown rice and whole wheat bread, instead of foods made from refined flour or carbohydrates that reduce serotonin levels in the body, affecting the quality of sleep.

Heart-healthy fatty acids

Eat unsaturated fats from walnuts, almonds, cashews and pistachios to increase serotonin levels and promote heart health. Avoid foods that contain saturated or trans fats, such as French fries and potato chips, which can decrease serotonin levels in the body.

Foods high in magnesium

Like tryptophan, magnesium is involved in sleep quality. Cooking magnesium-rich foods for dinner, such as spinach, nuts, avocado, and black beans, can help improve sleep.

Fresh herbs

Some fresh herbs have a calming effect. Sage and basil have been shown to reduce tension and induce sleep. Making a pasta sauce with sage and basil will increase the amount of herbs you’ll be using, and homemade pasta sauces have less sugar than store-bought ones. Avoid eating cayenne pepper or black pepper in the evening, as they can be stimulating.

Herbal tea or warm milk

Drinking herbal teas, such as chamomile or peppermint, or warm milk can help you relax and sleep. The effects of caffeinated beverages can vary from person to person. Some people may feel alert even after a small amount of coffee. If you have trouble sleeping but enjoy coffee, avoid coffee after 10 a.m.

Additionally, eating certain foods together can help you relax and sleep better, such as an apple with mozzarella, a banana with low-fat yogurt, low-fat cottage cheese with whole-grain pita bread, or peanut butter with whole-grain crackers. Drinking tart cherry juice before bed can also help you sleep better, but it should be eaten in moderation.

Foods to avoid or not to eat before going to bed

Avoid eating sweet foods, spicy foods, processed foods, caffeinated beverages 10 hours before bedtime, or drinking alcohol before going to bed.