Secret Foods For Quality Sleep In 2022!

Irregular sleeping is a common source of complaints related to health and wellness. Some people even go so far as to say that sleep is unnecessary. But the benefits of sleep, including enhanced mood and memory, actually outweigh the risks and inconveniences.

In addition to these potential benefits, many studies have shown that there are proven connections between sleep deprivation and mental health conditions such as depression, anxiety, bipolar depression, or schizophrenia.

Today’s society often values productivity over rest; however, a healthy body requires both productivities and rest in order for optimal function. The interplay between sleep, mood, and cognition is complex.

The decrease in the amount of rapid eye movement (REM) sleep which often occurs with the onset of depression may be associated with a decrease in serotonin turnover. Sleep deficits are commonly seen in those with mood disorders.

In fact, it has been proposed that insomnia may be an early manifestation of bipolar disorder. Insomnia is also a common symptom of ADHD and Post Traumatic Stress Disorder (PTSD).

Best foods for having a quality sleep and healthy lifestyle in 2022

Every night, you require eight hours of sleep on average. If you don't give your body enough time to rest and rebuild, it will struggle. This might result in a number of health issues that can disrupt your entire day and make it difficult to function normally.

The American Academy of Sleep Medicine and the National Sleep Foundation have both recommended the ideal meals to eat if you want to sleep well. If you eat these meals every night, you will be less likely to wake up during the night, allowing you to go asleep faster and stay asleep for longer.

Here are some of the best foods that should be incorporated into your diet to ensure a healthy sleep

1. Beans

Beans are filled with nutrients and protein that will keep you replenished throughout the day. They also contain natural sugars that will make it easier for your body to sleep, as these carbohydrates help your body release dopamine, which is one of your brain's important feel-good chemicals. Overall, beans can be a tasty option to deal with irregular sleeping patterns at times.

2. Bananas

Bananas provide vitamin B6, which helps regulate the release of serotonin in your body. When serotonin is released into your system, it will make you feel more relaxed and calm.

On top of that, bananas are proven to be effective for fighting against constipation and similar digestive problems as well. However, eating bananas in the evening time is unhealthy so try to have them before the evening for best results.

3. Whole Grains

Whole grains are loaded with tryptophan, a natural amino acid that will make you feel drowsy after eating. If you want to get a restful sleep every night, opt for whole-grain bread instead of white bread and pasta.

As these whole grains contain extra nutrients that reduce the amount of tryptophan that gets absorbed by your body. So it's time to change your daily habits ;)

4. Yogurt

Yogurt is packed with magnesium. When you turn off your body's nervous system, you're in a state of deep relaxation during the night, and magnesium helps promote this process.

Bananas, yogurt, and whole grains are the best foods for quality sleep because they contain tryptophan, an amino acid that will make you feel relaxed.

These foods also contain high levels of B vitamins, which help your body release serotonin into your system after you eat them. This relaxes your nerve cells and makes it easier to fall asleep.

5. Fish

Fish contains a high level of omega-3 fatty acids, which are natural melatonin. Melatonin is a very important hormone in your body that helps regulate the release of other hormones that control the sleep cycle.

When you're getting enough sleep, it's easier for your body to produce melatonin, which promotes a restful night. And fish are proven to be a good source of melatonin for sure.

6. Nuts

Nuts are rich in proteins that will help make you feel more relaxed and reduce the effects of stress. These foods also contain tryptophan, which is one of the best foods for quality sleep because it produces serotonin in the body and helps you fall asleep easily. If you don't like nuts because they're high in calories, go for unsalted sunflower seeds instead. Or slightly roast them to improve the taste.

7. Oysters

Oysters are packed with zinc, a mineral that can help recover cognitive function after a night of rest. It also promotes the development of new cells, which will help your brain repair itself after you have a good night of sleep. So adding some oysters to your dinner or brunch might be a better option.

8. Water

If you're hungry at night, drink a glass of water instead of snacking and eating junk food. When you're dehydrated, your body can't produce melatonin, which makes it much harder to get a full night's rest. To make sure that you don't suffer from drowsiness during the day, drink at least eight glasses of water every day.

Final Thoughts

While these foods are good for helping you fall asleep, they should be consumed in moderation before bedtime. These foods should not be considered as a replacement for your daily diet, but rather a part-time meal that can help you get to sleep and stay asleep throughout the night.

Doing so is important to restore yourself after an exhausting day with enough nutrients so that you can rest properly until morning. Thus, always remember to eat a balanced meal of these healthy foods before you go to bed, and you'll be able to reach a state of restful sleep every night.