Foods To Eat For A Good Night's Sleep-peacefulmindbody

A good night's sleep is when you fall asleep easily, do not fully wake up during the night, do not wake up too early, and feel refreshed in the morning. 
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Set and stick to a sleep schedule. Follow a regular sleep-wake routine with 7-8 hours of sleep which is sufficient for adults.

Foods That Help To Sleep Better:

Almonds, walnuts, and pistachios have melatonin, along with magnesium and zinc, which together can help people get a better night's sleep.

Tart cherries.

Pineapple. 

Bananas. Potassium and magnesium (found in bananas) help promote muscle relaxation.

Dairy products. Melatonin, found in dairy makes you sleepy

Kiwi. 

Dragon fruit.

Guava. 

Gooseberries.

Oranges are naturally rich in melatonin, a vital hormone for regulating our sleep-wake cycles.

Certain seeds are rich in tryptophan. The body uses tryptophan to make melatonin and serotonin. Melatonin helps regulate the sleep-wake cycle, and serotonin is thought to help regulate appetite, sleep, and mood.
100 grams of sesame seeds give more than 1000 mg of tryptophan. The same amount of chia seeds have more than 700 grams of tryptophan, while pumpkin seeds have almost 600 mg.

Fatty fish like salmon, mackerel, and tuna are high in omega-3 fatty acids and tryptophan. These nutritional powerhouses aid in the creation of serotonin and melatonin, two neurotransmitters important for mood regulation and sleep-wake cycles.

Different Types Of Teas for Better Sleep: 

Many herbs, often found in teas like chamomile and mint are considered sleep-inducing.

Magnolia tea, is made from the dried bark, buds, and stems of the magnolia plant. Magnolia tea is often used as a natural sleep aid.

Low-caffeine green tea. Green tea improves the quality as well as the quantity of sleep due to the presence of L-theanine. 

Lavender tea. Drinking lavender tea before bed can help you achieve more restful sleep. Lavender tea boosts the production of dopamine and reduces cortisol, the stress hormone.

Valerian tea. Valerian is likely safe when used short-term. 

Passionflower tea. This tea will act as a mild sedative. One study found that sleep quality was improved when drinking 2 grams of passionflower tea a day.

 Do not exceed the recommended dose of teas. In case you are suffering from any health issue, consult your healthcare provider.

Also, try to create a restful environment. Keep your room cool, dark, and quiet to sleep well.

 

What To Avoid For Better Sleep:

Stay away from high-sugar foods, large meals, or processed foods right before bed. If not, you may be more prone to waking up during the night because of erratic blood sugar fluctuations. High-sugar foods can cause a blood sugar rush that can lead to energy crashes during the night. Don't drink caffeine-containing beverages (coffee, tea, soft drinks) after dinner.

Avoid eating large meals two to three hours before bed and drinking too much liquid before sleep.

Cut out caffeine 10 hours before bed.  Stop working 2 hours before bed. Get away from your screens 2 hours before bed.

Don't take naps during the evening.
Don't exercise vigorously in the evening.

Effects Of Sleep Deprivation:

Poor sleep Affects Health.

Sleep Loss Is Associated with Obesity.

Sleep Loss Is Associated with Diabetes and Impaired Glucose Tolerance.

Sleep Deprivation is associated with heart attacks and perhaps stroke.

Sleep loss is associated with adverse effects on mood and behavior.

 Adults with chronic sleep loss report excess mental distress, depressive symptoms, and anxiety.

If you are sleep-deprived, you may have problems with learning and focusing. You may have trouble making decisions, solving problems, remembering things, managing your emotions and behavior, and coping with change. 

Studies indicate that lack of sleep leads to neurological damage in the hippocampus, a part of the brain involved in learning and memory.

Not getting enough sleep can also make you look older. Multiple studies showed a link between poor sleep and poor skin health. Lack of sleep causes the skin to age faster.

"Beauty Sleep” is more than an expression. Our body, brain, and skin regenerate and rejuvenate,  while we sleep. During sleep, blood flow also increases to produce more collagen and growth hormones which help reduce wrinkles, firm the skin, and improve skin tone.

The recommended amount of sleep for different age groups:

3 to 5 years - 10 to 13 hours per 24 hours

6 to 12 years - 9 to 12 hours per 24 hours

13 to 18 years - 8 to 10 hours per 24 hours

Adults - 7 or more hours a night

Sleep is as important for good health as diet and exercise. It lowers your risk for serious health problems, like diabetes and heart disease. It Reduces stress and improves your mood. Good sleep improves your brain performance. 

Don't forget to share this information with your loved ones.

All the best!