Do you find yourself tossing and turning at night, struggling to get a good night’s sleep? If so, you’re not alone. According to the National Sleep Foundation, adults between 18 and 64 years old need about seven to nine hours of sleep per night, while adults over 65 may need 7-8 hours. These days, many people have trouble falling asleep or staying asleep, which can lead to various health issues.
While many factors can contribute to poor sleep, the food you eat can play a significant role. This blog will explore some of the best food to eat for better sleep. By making simple changes to your diet, you can improve the quantity and quality of your sleep and wake up refreshed and energized.
Malted Milk and Night Time Milk
Malted milk is a mixture of malted barley, wheat flour, and whole milk. It’s high in vitamins that promote relaxation and improve sleep quality. It contains magnesium, which according to Renuerx, can help regulate melatonin production, promoting better sleep. Malted milk can be consumed as a hot drink, which can help soothe and calm the body before bedtime.
Milk products are rich in melatonin, and cows milked at night may contain slightly higher melatonin levels than milk from cows milked during the day. However, it’s essential to keep in mind that milk contains lactose, which can be difficult to digest for some people, especially those who are lactose intolerant.
Rice
Rice is a staple food in many cultures and has been a dietary mainstay for thousands of years. When it comes to getting better sleep, rice can be a great addition to your diet. Rice is a carbohydrate-rich food that provides a good source of energy for your body. According to Healthline, a study suggested that eating food with a high glycemic index (GI), such as white rice, at least 1 hour before bed may help improve sleep quality. White rice has a high glycemic index (GI), which indicates that it is easily digested and absorbed, causing a rapid rise in blood sugar levels. Those who have difficulty falling asleep as a result of low blood sugar levels may find this to be helpful.
Fatty Fish
Research indicates that salmon is a beneficial food option for enhancing sleep quality because it is a type of fatty fish that contains high levels of omega-3 fatty acids. These acids have various health benefits, including improving the quality of sleep. Additionally, salmon is a rich source of vitamin D, which plays a role in regulating the production of serotonin, a neurotransmitter responsible for promoting relaxation and good sleep.
Tart Cherries and Tart Cherry Juice
Drinking tart cherry juice links to improved sleep quality in multiple studies. For instance, a study found that consuming two one-cup servings of tart cherry juice per day led to increased total sleep. The sleep-promoting properties of tart cherries attribute to their high levels of melatonin. It’s a hormone that helps regulate circadian rhythms and support healthy sleep. Moreover, the antioxidant properties of sour cherries may also help to promote restful sleep.
Kiwi
Kiwi is a small, oval-shaped fruit with brown, fuzzy skin and bright green flesh. It has a sweet and tangy taste with a soft and juicy texture. The center of the fruit is dotted with little black seeds. They are edible but frequently avoided due to their roughness. Studies have revealed that consuming kiwi frequently can contribute to improvements in both the quantity and quality of sleep. Overall, kiwi is a nutritious and delicious fruit that can help you get a good night’s sleep.
When it comes to getting a good night’s sleep, it’s clear that what you eat matters. It’s just as much as the quality of your mattress, pillows, and foams. Pairing them with Comfort Living PH’s single premium mattress, single bed foam , twin bed mattress, premium bed mattress, premium memory foam topper, premium memory foam mattress, orthopedic memory foam,orthopedic pillow, orthopedic cooling pillow, or premium orthopedic pillows, can transform your sleep routine and help you wake up feeling more refreshed than ever.
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