Sleep is important for having a healthy life as it keeps your brain healthy and helps your body cells to improve their function. You should take 6-8 hours of deep sleep everyday and do not deprive your body of sleep.
There are many ways in which you can increase your sleeping hours and first of them is keep a distance from phone. It is a bad habit to check your phone when you are lying on your bed to sleep.
You can also improve your sleep by eating foods that promote deep sleep. You will have to make changes in your diet and stay religious to your routine. We have made a list of foods that you should eat to improve your sleep.
Almonds
Almonds are rich source of phosphorus, manganese and riboflavin. Eating almonds regularly will lower the risk of chronic diseases like type 2 diabetes and coronary diseases. They contain fiber, antioxidants and monosaturated fats that help in lowering the levels of bad cholesterol in the body.
Turkey
Turkey is a delicious and nutritious protein source that helps in building muscles and regulates your appetite. It is also rich in phosphorus and riboflavin and it also contains selenium. The most notable property of turkey is that it contains tryptophan which increases production of melatonin in body.
Chamomile Tea
Chamomile tea has several health benefits and it is a rich source of flavonoids. Flavonoids are a type of anti-oxidants that helps in reducing inflammation in your body. Drinking chamomile tea will reduce anxiety and boosts your immunity. It has calming properties that will calm your nerves and gives you deep sleep.
Kiwi
Kiwi is a nutritious fruit that are low on calorie and is rich source of vitamin C and vitamin K. It will improve your digestion and reduce inflammation. The antioxidant properties of kiwi help in lowering cholesterol levels and protect your body from chronic diseases. Kiwi helps in production of serotonin which improves your sleep cycle.
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Tart Cherry Juice
Tart cherry juice is a good source of potassium, phosphorus and magnesium. It contains antioxidants like flavonoids and anthocyanins that help in improving insomnia. Drink tart juice before going to bed if you are unable to sleep properly.
Fatty Fish
Fatty fishes like salmon, trout, tuna and mackerel contain Omega3 Fatty Acids that helps in improving brain function and heart health. Omega3 FA contains Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). They help in reducing inflammation and boost production of serotonin.
Walnuts
Walnuts contain over nineteen vitamins and minerals like phosphorus, manganese, magnesium and copper. If you are a vegetarian then they are a good source of Omega 3 fatty acids and linoleic acid. Walnuts help in improving heart health and they can reduce cholesterol levels in body.
Passionflower Tea
Passionflower tea is a good source of flavonoids which reduces inflammation and manages your depression and anxiety. It contains an antioxidant called as apigenin that has calming effect on brain and helps you to get deep sleep.
White Rice
White Rice provides you with folate and thiamine that are good for building muscles. It is a source of quick energy as it has high glycemic index. If you eat food with high glycemic index for dinner you will have a better sleep.
Dairy Products
Have a glass of milk or cottage cheese as it is a good source of tryptophan. Take a short walk after you have milk and you will get a good sleep at night.
