How Your Diet Can Help You Increase Sleep Quality

*This is a contributed post.

Do you have problems sleeping? You have tried everything to get some quality slumber, a new bed, a new matrass, a new pillow, and still nothing? Natural concoctions and what not, and you still wake up tired and broken? Maybe it’s time to peek into your plate and search for the solution there. Food and sleep are known to be the major factors of our health, and naturally they are mutually connected.

Namely, different types of food are known to calm down the nervous system and enhance the secretion of sleep-related hormones. Here’s a useful article about what foods not to eat before bed Whether you have problems falling asleep or staying asleep, or waking up all broken, here’s how food you eat can help you sleep better and thus help you increase you overall health.

Eat Regularly

Though some might think that skipping midday meals is a good idea, it’s actually quite the opposite. Skipping meals for too long and then eating a substantial meal isn’t really a good idea. Especially if you don’t eat the whole day and decide to make it up in the evening. A large meal makes your stomach secrete more acid and increases the intestinal muscles activity which stimulates your system instead of calming it.

So basically, don’t skip meals, especially not breakfast which should contain a mix of carbs and proteins and have a nutritious snack every few hours. All this will help you keep the right balance of hormones which is essential to quality sleep, as well as maintain the right amount of neurotransmitters in your brain which also contributes to a good night’s rest.

Eat Carbs for Dinner

Yes, you read that well. Contrary to popular belief, carbs can actually help you fall asleep faster. But not just any carbs. For instance, some veggies and rice in tomato sauce, and off you go to the land of dreams. However, again, not just any rice. Researches show that jasmine rice, if eaten for dinner, enhances sleep as it has high glycemic index. This high glycemic index stimulates the production of an amino acid that makes us sleepy, called tryptophan.

Pay Attention to Vitamin and Mineral Intake

The vitamin which greatly impacts your good night’s rest is B6. It influences the production of melatonin, the sleep hormone produced in the darkness, so you should make sure your B6 level is satisfactory. You can find it in fish, especially salmon, tuna and halibut, and also in chickpeas. Actually, the whole B vitamin family is a friend to quality slumber, so you should make sure you include foods such as chicken breast, lean beef, bananas and potato in your diet. Also, cereals fortified with B3 and B12 vitamins can be a good addition.

When it comes to minerals, calcium plays an important role. It has a calming effect on our nervous system. What’s more, calcium deficiency is said to cause difficulties falling asleep. As you probably know, dairy products such as yoghurt, milk and cheese are good sources of calcium, but not many people are aware that green-leaf veggies such as kale and collards are reach in calcium too.

Magnesium is yet another mineral essential for a good eye-shut. Namely, lack of magnesium makes it difficult to stay asleep, and you can find this mineral in whole grains – bulgur, barley and other. Furthermore, zinc is another indispensable ingredient in the tight slumber recipe. Insomnia is often said to be caused by zinc deficiency, and this can be fixed by taking food such as oysters, beef, Alaska king crab and fortified cereal.

Food is an integral part of a good night sleep, but so is the mattress you sleep on. Make sure that both your diet and your mattress are suitable for you. So, bon appetite and good night.

To enjoy the best sleep, contact Mattress Makers
7919 Silverton Ave Ste 412, San Diego, CA 92126, USA

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