Nutritional Changes that Help You with Your Lack of Sleep

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nutritional changes

We all understand the importance of getting sufficient sleep for our health. A sedentary lifestyle and irregular dietary intake affect your mental and physical well-being. Irregular sleep patterns may arise due to poor diet quality, metabolic diseases, or unhealthy lifestyles. When you eat healthy food and give your body sufficient time to absorb the nutrients, your brain produces neurotransmitters that ensure proper sleeping patterns.

Quality sleep can do wonders for your mental and physical health

A night of uninterrupted sleep for about 7 to 9 hours provides the much-needed rest to the different organs of our body. If you are struggling to get enough sleep at night, you must consider nutritional changes in your diet.

To begin with, let’s look into some food items that promote sleep:

1.  Almonds:

Apart from fiber and antioxidants, the nutrient-rich almond contains minerals like phosphorus, magnesium, manganese, etc. Almond promotes sleep by regulating a hormone called melatonin. An ounce of almonds provides enough magnesium to reduce inflammation and sleep interruptions.

2.  Chamomile Tea:

One of the most ancient medicinal herbs, Chamomile tea, improves overall sleep quality. Being rich in antioxidants, it activates the receptors in our brain. Additionally, research indicates that Chamomile tea helps in boosting our immune system and reducing anxiety and stress.

3.  Cannabinoids:

Cannabinoids, a compound found in the cannabis plant, can reduce the stress and help in sleeping. Shatter is a type of cannabis extract that is rich in the Tetrahydrocannabinol (THC) compound, which is known for inducing sleep. It helps in reducing the stress and anxiety disorders by calming down the receptors in the human body. Shatter helps in putting your body in the deep sleep state, the most restorative part of the sleep cycle.One can order weed online canada and reap all benefits.

nutritional changes

Cannabis shows promising sleep-inducing qualities

4.  Walnuts: 

Walnut, with over 19 vitamins and minerals, is another excellent food product for improving sleep quality. The abundance of omega-3 fatty acids in walnuts produces serotonin, a sleep-enhancing hormone. Additionally, walnuts help in reducing inflammation and cholesterol that keeps your heart healthy.

5.  Kiwi:

The low-calorie kiwi fruit is rich in Vitamin C and Vitamin K. The high amount of fiber, carotenoid antioxidants, and serotonin make kiwi one of the best foods to eat before you sleep. A research conducted on the effect of kiwi on sleep quality observed a 13% increase in the overall sleeping time due to its consumption. 

Now that you know about which food items are the best for improving your sleep, here are some nutritional tips for maintaining a healthy sleeping cycle.

1.  Watch out the Caffeine Intake:

Most of us can’t fathom starting our day without a cup of coffee. No doubt, coffee makes us alert and increases adrenaline. However, caffeine does so at the expense of blocking the sleep-inducing chemicals. Since caffeine can last up to 6 hours in our bloodstream, apart from its quantity, you need to watch out for the timing as well. If you face sleeping issues, limit the caffeine content, especially during the afternoon and evening.    

2.  Reduce Sugar Intake:

Too much sugar intake in your diet increases your blood sugar levels, which, in turn, affects your energy. Food items with added sugars tend to improve and reduce energy levels in your body quickly. This variation can result in irregular naps during the day or might tempt you to eat unhealthy food products. Both of these factors affect your sleep quality.

3.  Drink Plenty of Water:

Staying hydrated throughout the day improves sleep quality. You might have noticed that when your body dehydrates, you feel tired or lethargic. Especially during summers or while working out, our body sweats and loses water quickly. Dehydration causes dryness in the mouth and nasal passages that might result in snoring. Drinking water at regular intervals throughout the day maintains the fluid levels in your body and helps in improving the sleep quality. 

4.  Follow a Balanced Diet:

Apart from improving our overall wellness body, healthy eating habits can significantly improve our sleeping efficiency as well. Here are a few tips:

  • Breakfast: A nutrient-rich breakfast full of proteins, carbohydrates, and fats gives you adequate energy to carry out your daily activities. Try to include fruits, eggs, nuts, yogurt, etc. in your breakfast to improve metabolism and cognitive thinking.
nutritional changes

Nutritional breakfast is the perfect way to start your day

  • Lunch & Dinner: Instead of having a heavy, high-fat meal, go for light and balanced lunch. An ideal lunch or dinner should be a mix of non- starchy vegetables, proteins, and carbohydrates.

Summing it up:

Balancing nutritional intake can significantly improve your cognitive function during the day and sleep quality at night. The food items mentioned in this article have proven to contain several nutrients and antioxidants that can help you sleep better. By regulating different hormones in our body, these items help in improving the quality and duration of sleep.One can also stock a Pound of Weed and smoke regularly to help alleviate symptoms of sleeplessness Hopefully, by following these nutritional changes, you will be able to overcome your lack of sleep.

Pro Tip: To realize the full potential of these food products, make sure that you consume them at least 2 hours before sleeping to prevent any digestive problems.   

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