7 superfoods to help you get a restful night of sleep

Do you toss and turn all night, longing for a deep and restful sleep? You’re not alone! Millions struggle with sleep issues, but what if the answer wasn’t medication, but what you put on your plate?

According to Sumaiya A, clinical dietitian, Fortis Hospital, Kalyan, superfoods contain nutrients that assist relaxation, balance hormones, and soothe the nervous system, all of which may help you get a good night’s sleep.

Here are a few superfoods that can enhance your sleep

1. Bananas: Rich in magnesium and potassium, both nutrients naturally calm muscles. Eating bananas can help you relax and fall asleep more easily by calming your muscles and nerves.

2. Cherries: A natural source of melatonin, the hormone that controls sleep-wake cycles, are cherries, particularly tart cherries. Eating cherries or drinking sour cherry juice may raise the body’s melatonin levels, which will improve sleep.

3. Almonds: Rich in tryptophan, an amino acid that serves as a precursor to both melatonin and serotonin, almonds are also a strong source of magnesium. Consuming almonds or almond milk before to going to bed can aid in muscular relaxation and encourage the release of sleep-inducing hormones.

4. Oats: Packed with complex carbs, oats help boost serotonin levels in the brain. Oatmeal consumption in the evening may encourage relaxation and higher sleep quality since serotonin has a role in mood regulation and sleep.

Oats provide relaxation (Soure: Freepik)

5. Salmon: Omega-3 fatty acids, which are abundant in fatty fish like salmon, have been connected to better sleep quality. Omega-3 fatty acids have anti-inflammatory and serotonin-regulating properties that may improve sleep.

6. Leafy greens (spinach, kale): Magnesium, a nutrient essential to rest and sleep regulation, may be found in abundance in leafy greens. Getting enough sleep can be facilitated by eating leafy greens like spinach, kale, or other ones that assist relax muscles and quiet the nervous system.

7. Herbal teas (Valerian root, chamomile): For generations, people have turned to herbal drinks like chamomile and valerian root as all-natural cures for insomnia and other sleep disorders. Apigenin, an antioxidant found in chamomile, binds to specific brain receptors to induce calm and lessen anxiety. The calming qualities of Valerian root can aid in promoting and enhancing sleep.

By including these items in your diet, especially in the hours before bed, you may be able to improve the quality of your sleep by promoting relaxation and regulating hormones related to sleep.

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