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10 Surprising Foods for Improved Sleep Quality

10 Surprising Foods for Improved Sleep Quality

Quality sleep is important for maintaining one’s overall health. Good sleep can reduce the risk of developing chronic illnesses and boost immunity. The general recommendation for healthy adults is between 7 to 9 hours of uninterrupted sleep. However, many people may struggle to achieve this. This can result from several lifestyle factors impacting sleep, and food is one of them. Check out these ten surprising foods that can enhance one’s sleep quality.

Almonds
Almonds are a healthy source of phosphorus, riboflavin, magnesium, and manganese. Regular consumption of almonds has been associated with reduced risk of chronic diseases such as type-2 diabetes and heart conditions due to their fiber, antioxidant, and monounsaturated (healthy) fat content. Almonds are also a source of melatonin, which helps regulate the internal body clock and signals the body to prepare for sleep. Although there aren’t detailed studies available linking almonds with sleep, their melatonin and magnesium content is generally attributed to improved sleep quality.

Turkey
Lean white meats such as chicken and turkey contain tryptophan, an amino acid that is found in certain proteins. Tryptophan helps the body produce serotonin, which can help stabilize one’s mood and sleep cycle. Serotonin is also vital for producing melatonin, an important hormone for regulating one’s sleep. According to certain studies, eating foods rich in tryptophan can help increase sleep efficiency and reduce sleep fragmentation for people aged 55-75.

Those looking for vegan sources of tryptophan can turn to quinoa, kidney beans, chickpeas, and bananas.

White rice
White rice, although low in fiber and other nutrients compared to brown rice, is still a good source of folate, thiamine, manganese, and carbohydrates. It is a common staple in many households and cultures and ranks significantly high on the glycemic index. Due to its ability to raise blood glucose levels, white rice can help improve sleep quality when consumed at least one hour before bed. However, it is best to consume it in moderation due to its high-carb and low-fiber content.

Walnuts
Walnuts are an excellent source of fiber, magnesium, phosphorus, manganese, protein, and copper. They can help improve heart health and reduce high cholesterol levels. They also contain melatonin, which can help improve sleep quality. Walnuts are a popular vegan source of alpha-linolenic acid (ALA), such as omega-3. This converts to DHA in the body and can boost serotonin production to help stabilize moods and improve sleep.

Chamomile tea
Chamomile tea has been popularly associated with having relaxing and soothing effects. This is because of its flavone content, which are antioxidants that can reduce inflammation. According to certain studies, chamomile tea also helps boost the immune system, reduce anxiety and depression, and improve skin health. Chamomile tea contains an antioxidant called apigenin, which binds to certain receptors in the brain to promote sleepiness and reduce insomnia. This can help improve one’s sleep quality as well.

Passionflower tea
Passionflower tea is another common herbal tea that can help enhance health and sleep quality. It is a rich source of flavonoid antioxidants which can help reduce inflammation, boost the immune system, reduce the risk of heart disease, and lower anxiety levels. It also contains apigenin, which binds to brain receptors to produce a calming effect, like chamomile tea. In addition, passionflower tea has also been linked to an increased production of gamma-aminobutyric acid (GABA), which inhibits the production of stress chemicals like glutamate in the brain. These qualities may improve sleep quality if one consumes a cup of passionflower tea before bedtime.

Kiwi
Kiwis are low in calories and highly nutritious. They are a rich source of vitamin C, folate, and potassium. Eating kiwis has been linked to improved digestion, reduced inflammation, and lower cholesterol levels due to its high fiber and carotenoid content. Furthermore, studies have shown that eating 1-2 medium kiwis before bed can help improve sleep quality, as they boost the production of serotonin in the body.

Tart cherry juice
Tart cherry juice contains healthy nutrients like magnesium, phosphorus, and potassium. It is a rich source of antioxidants like anthocyanins and flavonols. Tart cherry juice has also been shown to improve sleepiness and reduce the occurrence of insomnia due to its high melatonin content. According to one study, adults who consumed 8 oz. of tart cherry juice twice a day for two weeks reported better sleep quality and slept for longer than when they didn’t drink the juice. However, more research is needed to bolster the link between tart cherry juice and sleepiness.

Other antioxidant-rich foods that improve sleep quality include pecans, blueberries, strawberries, raspberries, artichokes, and kale.

Fatty fish
Fatty fish such as salmon, mackerel, tuna, and sardines are an excellent source of protein, vitamin D, and omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have been linked to reducing inflammation in the body, protecting against cardiovascular diseases, and boosting brain health. Omega-3 fatty acids and vitamin D have been linked with increased production of serotonin, which can significantly improve sleep quality.

For vegan sources of omega-3 fatty acids, one can also turn to flaxseeds and chia seeds.

Dairy
Drinking warm milk before bedtime is a popular tradition in many households. This is because dairy products like milk, yogurt, and cheese are also high in tryptophan and vitamin D, boosting melatonin production and promoting sleepiness. For best results, consuming dairy products with carbohydrates is recommended, as this allows tryptophan to enter the brain easily to improve serotonin levels. Some popular healthy pairings include cheese and crackers, and yogurt with granola.

Apart from these foods, several others have also been linked with improved melatonin production. These include strawberries, peppers, mushrooms, barley, and pistachios. Magnesium-rich foods like dark chocolate, spinach, cashews, tofu, and Brazil nuts can also help support sleep.

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Have you ever woken up feeling tired and lethargic despite sleeping for seven to eight hours at night? It could be due to poor sleep quality. Disturbed sleep influences the rest of your day: how you think, your performance at work, and other tasks. The causes of poor sleep are many, including a faulty mattress, distractions in your room, or a heavy dinner. Avoiding the following mistakes before bed can help you sleep better: Staring at a screen Using gadgets close to bedtime is probably the most common mistake in the digital age. The blue light emitted from screens affects the production of a specific hormone responsible for inducing sleep and regulating the circadian rhythm. Apart from the blue light emission, the television or mobile phone sound can be a distraction that keeps you awake. High noise levels create lots of mental stimulation and disturbance, preventing the brain from shutting down. Hence, it is advisable to avoid using phones, televisions, and laptops for at least an hour before bed. Exercising Exercise is among the best solutions for good health, but you must do it at the right time. Physical activity late in the evening or at night hampers sleep patterns by increasing stress and raising body temperature.
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Food gets broken down into glucose by the body to release energy for its functioning. Most meal plans combine fats, proteins, sugars, and other essential carbohydrates vital for healthy growth and organ function. However, people with diabetes should be careful about seemingly healthy foods as it can trigger a spike in their blood glucose levels. Here are different foods that are bad for diabetes and should not be eaten regularly: Various foods that are bad for diabetes patients Fruit juices and other drinks Sugar consumption via beverages can spike insulin levels drastically. Did you know that lots of seemingly healthy store-bought fruit smoothies, sports drinks, bottled juices, and sodas can spike blood sugar levels too? Also, natural fruit juices are not necessarily a healthy option as they are high in fructose. Aside from this, cola, iced tea, lemonade, and other flavored beverages are excessively high in carbs, sugar, and fructose. Their regular consumption can trigger insulin resistance, forcing healthy cells to reject insulin and extract glucose for energy. Another crucial thing to remember is to avoid any type of spirit if you have diabetes. These contain empty calories and can worsen the condition significantly. Cereals, yogurt, and dried fruits Daily breakfast cereals are fortified with essential vitamins and nutrients that make up for a wholesome meal.
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Strengthening the lungs can help one avoid respiratory issues and diseases. Even when diagnosed with a lung-related illness, making significant changes to the lifestyle and food regimen can help people manage the symptoms and restore lung function. However, it is equally important to avoid the food items that damage these organs and cause issues like inflammation, sneezing, and wheezing. Here are a few foods to avoid to improve lung health: Salty food Foods with excessive salt should be avoided as their long-term consumption can have severe consequences on the overall health. Excess sodium in such food items can enlarge the muscles of the heart, cause headaches, increase blood pressure, and lead to a wide range of kidney-related issues like stones. Such foods can also have a negative effect on the health of the lungs and have been linked to an increased risk of bronchitis. Additionally, too much salt in meals can also worsen the symptoms of respiratory issues like asthma. This is because sodium can cause fluid retention, leading to shortness of breath in those with lung diseases. To reduce its intake, one should start by limiting salt in their meals and instead add more herbs and spices as seasoning.
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A pet’s fur can be the perfect breeding ground for fleas and ticks. These pests can annoy your pet throughout the day. Such parasites can also cause several health problems like Lyme disease and skin infections in dogs and humans. Fortunately, pet care experts have developed several ways to rid these critters of your furry friend. Here are four handy tips that help with managing flea and tick infestations in dogs: Initiate a treatment plan If your pet develops a pest infestation, the first and foremost thing to do is get them on a treatment plan. Here are a few prescriptions that can be helpful: Bravecto® (Fluralaner) This prescription for dogs comes in two types: a chewable option or a topical solution. Bravecto is approved by the FDA and works on dogs and puppies at least six months of age who weigh at least 4.4 pounds. If you pick the chewable option for your pet, it must be given with their food once a month. Alternately, the topical solution must be applied once every 12 weeks. You can also check out special offers on Bravecto’s website for attractive discounts on their products. Simparica Another recommended treatment for fleas and ticks is the FDA-approved chewable from Simparica.

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