Getting good sleep is a critical component of overall well-being. Many scientific studies from the past have linked good sleep with a reduced risk of chronic diseases, improved brain function, and enhanced immune system performance.
One of them was published in Betway Insider. The experiment by Betway online casino was carried out to understand how the bedtime routine could have an impact on the quality of your sleep.
The experiment found a number of activities that helped give the best night’s sleep – from meditation to cleaning the bedroom, having a snack before bed, etc.
When it comes to the best food and drinks for a good night’s sleep, there are various strategies that can be implemented, such as dietary modifications. Consuming foods and beverages with sleep-enhancing properties can play a significant role in promoting restful sleep.
Here are some of the best foods and drinks that improve sleep quality:
1. Almonds
Almonds are believed to help improve sleep due to their high levels of magnesium.
Almonds are a good source of magnesium, which helps regulate the body’s sleep-wake cycle and can improve sleep quality. Almonds contain healthy fats that can promote feelings of fullness and satiety, reducing the likelihood of late-night snacking and promoting better sleep.
Apart from that, almonds contain tryptophan, an amino acid that is known to promote sleep. Tryptophan is converted in the body into serotonin, a neurotransmitter that helps regulate sleep.
Serotonin also helps produce melatonin, which is responsible for regulating sleep and wakefulness.
2. Turkey
Turkey is a rich source of the amino acid tryptophan, which is a precursor to the neurotransmitter serotonin. Serotonin plays a crucial role in regulating sleep, as it helps to induce feelings of calmness and relaxation.
Once tryptophan is converted to serotonin, the hormone is then converted to melatonin, the hormone that regulates sleep and wake cycles in the body.
Eating a serving of turkey, especially for dinner, can help increase the levels of tryptophan in the bloodstream, which can then be converted to serotonin and eventually melatonin, promoting better sleep quality.
3. Kiwi
Kiwis are a good source of several minerals and vitamins that are important for sleep, including potassium, magnesium, and folate.
Potassium and magnesium are both known to help relax muscles and promote feelings of calmness, which can help improve sleep quality.
Folate, on the other hand, is involved in the production of neurotransmitters like serotonin, which play a role in regulating sleep.
In addition, kiwis are high in antioxidants, which help to combat oxidative stress in the body and improve sleep quality.
4. Chamomile Tea
Chamomile is a natural sedative that has been used for centuries to help promote sleep.
The active compounds in chamomile have a calming effect on the nervous system, which can help to reduce feelings of stress and anxiety, allowing for better sleep.
Chamomile tea contains compounds that have a mild sedative effect and can help to promote relaxation and drowsiness, making it easier to fall asleep and stay asleep.
5. Tart Cherry Juice
Tart cherry juice has been found to have sleep-promoting benefits due to its high content of melatonin, a hormone that regulates sleep and wakefulness.
Melatonin is naturally produced in the body and helps regulate the sleep-wake cycle. When it gets darker, your body produces more melatonin, making you feel sleepy.
Tart cherry juice is also a rich source of antioxidants, including anthocyanins, which are responsible for the red color in cherries and are known for their anti-inflammatory properties.
Inflammation can interfere with sleep, and the antioxidants in tart cherry juice can help reduce it, promoting more restful sleep.
6. Fatty fish
Fatty fish, such as salmon and sardines, are rich in omega-3 fatty acids, which have been shown to help regulate sleep patterns.
Omega-3 fatty acids are important for maintaining healthy brain function, and they play a role in the production of neurotransmitters that regulate sleep.
Apart from that, omega-3 fatty acids have anti-inflammatory properties, which can help to reduce oxidative stress and improve overall health, including sleep quality.
Apart from that, drinking a cup of passionflower tea before bedtime can help to promote relaxation and improve sleep quality.
7. Passionflower Tea
Passionflower is a plant that has been used as a natural remedy for anxiety and insomnia for centuries.
Recent studies suggest that passionflower tea may help increase the amount of time spent in deep sleep, which is the stage of sleep where the body repairs and rejuvenates itself.
Passionflower contains compounds that have a calming effect on the nervous system and can help to reduce feelings of anxiety and stress, promoting better sleep quality.
Passionflower tea is also caffeine-free, which makes it a great alternative to other caffeinated drinks that can interfere with sleep. Drinking a cup of passionflower tea before bedtime can create a relaxing and calming environment, which can help you to fall asleep more easily and sleep more soundly.
8. Walnuts
Walnuts are a good source of the amino acid melatonin, which the body uses to regulate sleep patterns.
Melatonin is the hormone that regulates sleep and wake cycles in the body, and eating a serving of walnuts can help increase the levels of melatonin in the bloodstream, promoting better sleep quality.
Walnuts are also a good source of magnesium, which is known to promote relaxation and improve sleep quality.
Magnesium helps to calm the muscles and reduce feelings of stress and anxiety, making it easier to fall asleep and stay asleep.
9. Yogurt
Yogurt can promote sleep because it is a rich source of calcium. Calcium is essential for the production of the sleep-promoting hormone melatonin.
Studies have shown that calcium levels in the body play a key role in regulating sleep patterns. When calcium levels are low, melatonin production is disrupted, leading to sleep disturbances.
Consuming yogurt, which is a good source of calcium, can help maintain healthy calcium levels and support healthy sleep patterns.
Conclusion
A good night’s sleep is critical for overall health, reducing the risk of chronic diseases and improving brain function. The experiment by Betway Insider found that certain foods and drinks can promote sleep, including almonds, turkey, kiwi, chamomile tea, tart cherry juice, fatty fish, passionflower tea, and walnuts.
