Insomnia is the most common sleep disorder, affecting around one in five people. It involves problems with the quality, timing, and amount of sleep, which result in daytime distress and impairment in functioning. You may find it hard to go to sleep, wake up several times during the night or wake up too early, or during the day, you may feel sleepy, anxious, irritable, and unable to concentrate or remember things.
What can cause sleep problems:
- Noise level
- The temperature of your bedroom
- Hectic schedule
- Physical or mental health problems
When sleep disorders aren’t caused by another condition, treatment normally involves a combination of medical treatments and lifestyle changes. The lack of sleep can have a negative impact on energy, mood, concentration, and overall health.
Now let's explore some of the food that can promote better sleep.
Best Foods That Help You Sleep Better
Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.
They are high in magnesium and packed with beneficial minerals. Magnesium is proven to help persons who suffer from insomnia. It also aids in the regulation of the stress hormone cortisol, which is known to impair sleep.
Walnuts are among the best foods to help you sleep. Walnuts are a powerhouse of nutrients including magnesium, phosphorus, copper, and manganese. Same as almond, walnuts is one of the best food sources of melatonin and are full of tryptophan and omega-3 fatty acids - a perfect combination to help you get a night of better sleep.
According to studies, eating kiwi can help you sleep better. Research points out that high antioxidant levels and serotonin levels play a vital role in better sleep. There is an increasing amount of evidence pointing to antioxidants as having a positive effect on sleep.
Tryptophan is an essential amino acid not produced by the body but is found in foods like bananas. When you consume tryptophan-rich food, it can help improve the quality of your sleep. It also enables you to fall asleep quickly and prevents disturbed sleep.
Banan is rich in magnesium. It helps maintain your body's circadian cycle, which is nothing but your internal clock that tells you when to fall asleep and when to stay awake.
Try a handful of pumpkin seeds. They contain a relatively high amount of the amino acid tryptophan. This amino is responsible for helping our bodies make the feel-good neurotransmitter serotonin which is also key for relaxing and falling asleep soundly.
The bottom line
It’s important to receive a diagnosis and treatment right away if you suspect you might have a sleep disorder. When left untreated, the negative effects of sleep disorders can lead to further health consequences.