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Eat Healthy, Sleep Better
9 January 2020
3 mins read
3 mins read
Eat Healthy,
Sleep Better
Getting a good night’s sleep is an incredibly
important thing for one’s health. Not only does
it recharge the
body for the next day, but adequate good quality
sleep also contributes to a person’s general
mood and keeps the
mind sharp. While there are many factors that
may contribute to sleep quality, many people
don’t realise that
their diet can also influence their sleep.
Here’s a list of food and drinks that can you
can dine on to catch
some good quality ZZZs.
More than just a
refreshing base for your salad, lettuce is a
surprisingly effective bedtime snack that helps
with sleep.
Romaine lettuce especially contains a phytonutrient
called lactucarium, which is said to
induce sleep, relieves
pain and
promote relaxation. So if you’re
feeling peckish after the sun goes down, chow
down on some of that crispy green stuff
and enjoy some shut-eye.
Fatty fish like
salmon, tuna, trout and mackerel are really good
for you
because they are packed with loads of
omega-3 fatty acids that help reduce
inflammation.
But did you know that studies have found that
the combination of omega-3 fatty acids and
vitamin D in fatty fish have the potential to
enhance sleep
quality, through an increase
in the production of serotonin, a
sleep-promoting brain chemical. So
how about some grilled fish with that salad?
Fatty fish like
salmon, tuna, trout and mackerel are really good
for you
because they are packed with loads of
omega-3 fatty acids that help reduce
inflammation.
But did you know that studies have found that
the combination of omega-3 fatty acids and
vitamin D in fatty fish have the potential to
enhance sleep
quality, through an increase
in the production of serotonin, a
sleep-promoting brain chemical. So
how about some grilled fish with that salad?
Cherries are also
known to promote
sleepiness, and it has even been
studied
for its role in relieving
insomnia. It has been found that tart
cherries (the sour kind) are a natural
source of melatonin. For these reasons, drinking
cherry juice or having it as it before bed may
improve
your sleep quality. In fact, there are even some
small studies like those conducted at the
University of Rochester Medical Center in New
York and the School of Life Sciences at
Northumbria University
in the UK have suggested incorporating tart
cherries into your daily diet to help regulate your sleep
cycle
and make it easier for
you to fall asleep at night.
Traditionally
recognised as a sleep-inducing
remedy, chamomile tea is known for
its calming
and soothing effect on the body. Its calming
effects may be attributed to an antioxidant called
apigenin, which binds
to specific receptors in your brain that may
decrease anxiety and initiate sleep. Apart from
that, drinking chamomile
tea may also boost
the immune system, reduce anxiety and
depression
as well as
improve skin health.
Traditionally
recognised as a sleep-inducing
remedy, chamomile tea is known for
its calming
and soothing effect on the body. Its calming
effects may be attributed to an antioxidant called
apigenin, which binds
to specific receptors in your brain that may
decrease anxiety and initiate sleep. Apart from
that, drinking chamomile
tea may also boost
the immune system, reduce anxiety and
depression
as well as
improve skin health.
Probably the most
common and widely recommended solution for a
good
night sleep. The common thought is that milk can
help people fall asleep because it contains
sleep-promoting compounds like tryptophan,
calcium, vitamin D, and melatonin.
However, recent
studies have shown that the science behind the
belief that this warm milk helps you sleep is
mostly
psychological. But that doesn’t make
it any less valid. The brain is a powerful tool
and
though a glass of warm milk might not
scientifically influence sleep onset,
researchers not that
the routine of drinking a glass of warm milk may
elicit pleasant
memories of your mum, home and
childhood that may
help us relax.
Nuts are always a
good source of heart-healthy
fats. They are a great
snack for when you’re on the go and are awesome
additions to a salad. But did you know that some
nuts, like almonds and walnuts, specifically,
contain
melatonin, a hormone that helps to
regulate your sleep/wake cycle.
Eating them can increase your blood levels of
the hormone and
help you sleep more soundly.
Nuts are always a
good source of heart-healthy
fats. They are a great
snack for when you’re on the go and are awesome
additions to a salad. But did you know that some
nuts, like almonds and walnuts, specifically,
contain
melatonin, a hormone that helps to
regulate your sleep/wake cycle.
Eating them can increase your blood levels of
the hormone and
help you sleep more soundly.
White rice may be
packed full of carbs (not all carbs are bad)
that contributes to its high glycemic index, but
it has been suggested that eating foods
with a high glycemic index, such as white rice,
a few hours before bed may help improve
sleep quality. This is because
studies have shown that high glycemic foods can
trigger
production of serotonin that leads to
sleep. While all white rice is
credited with inducing
sleep, jasmine rice helps people fall asleep the
fastest. Not really a surprising revelation
if you’re a banana leaf rice fan.
The standard of any
fruit salad, the kiwi fruit is found to
contribute to
better sleep because it contains
serotonin. In a four-week study
conducted by the
School of Nutrition and Health Sciences at
Taipei Medical University, 24 adults consumed
two
kiwi fruits an hour before sleeping and at the
end of the study, participants fell asleep 42
percent more quickly than when they
didn’t eat anything before bedtime.
Additionally, their
ability to sleep
through the night without waking
improved, while their total sleep time also
increased.
The standard of any
fruit salad, the kiwi fruit is found to
contribute to
better sleep because it contains
serotonin. In a four-week study
conducted by the
School of Nutrition and Health Sciences at
Taipei Medical University, 24 adults consumed
two
kiwi fruits an hour before sleeping and at the
end of the study, participants fell asleep 42
percent more quickly than when they
didn’t eat anything before bedtime.
Additionally, their
ability to sleep
through the night without waking
improved, while their total sleep time also
increased.
Reference :
https://www.ncbi.nlm.nih.gov/pubmed/11600041
https://www.ncbi.nlm.nih.gov/pubmed/20438325
https://www.ncbi.nlm.nih.gov/pubmed/22038497
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049580
https://www.theguardian.com/lifeandstyle/2003/feb/09/foodanddrink.features8
https://www.thejakartapost.com/life/2019/06/07/seven-late-night-foods-for-better-sleep.html
https://edition.cnn.com/2019/06/28/health/drinks-sleep-food-as-fuel-explainer/index.html
https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#section6
https://www.nature.com/articles/s41598-017-17520-w
https://thesleepdoctor.com/2013/11/26/kiwi-super-food-for-sleep
https://www.ncbi.nlm.nih.gov/pubmed/29154054
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198755
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468
https://www.huffingtonpost.com.au/2016/08/04/we-ask-sleep-experts-whether-warm-milk-can-really-help-you-fall_a_21444739
https://www.menshealth.com/nutrition/g19533001/8-foods-that-help-you-fall-asleep-fast
https://academic.oup.com/ajcn/article/85/2/426/4649589
The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.
More than just a refreshing base for your salad, lettuce is a surprisingly effective bedtime snack that helps with sleep.
Romaine lettuce especially contains a phytonutrient called lactucarium, which is said to induce sleep, relieves pain and
promote relaxation. So if you’re feeling peckish after the sun goes down, chow down on some of that crispy green stuff
and enjoy some shut-eye.
Fatty fish like salmon, tuna, trout and mackerel are really good for you
because they are packed with loads of omega-3 fatty acids that help reduce inflammation.
But did you know that studies have found that the combination of omega-3 fatty acids and
vitamin D in fatty fish have the potential to enhance sleep quality, through an increase
in the production of serotonin, a sleep-promoting brain chemical. So how about some grilled fish with that salad?
Fatty fish like salmon, tuna, trout and mackerel are really good for you
because they are packed with loads of omega-3 fatty acids that help reduce inflammation.
But did you know that studies have found that the combination of omega-3 fatty acids and
vitamin D in fatty fish have the potential to enhance sleep quality, through an increase
in the production of serotonin, a sleep-promoting brain chemical. So how about some grilled fish with that salad?
Cherries are also known to promote sleepiness, and it has even been studied
for its role in relieving insomnia. It has been found that tart cherries (the sour kind) are a natural
source of melatonin. For these reasons, drinking cherry juice or having it as it before bed may improve
your sleep quality. In fact, there are even some small studies like those conducted at the
University of Rochester Medical Center in New York and the School of Life Sciences at Northumbria University
in the UK have suggested incorporating tart cherries into your daily diet to help regulate your sleep cycle
and make it easier for you to fall asleep at night.
Traditionally recognised as a sleep-inducing remedy, chamomile tea is known for its calming
and soothing effect on the body. Its calming effects may be attributed to an antioxidant called apigenin, which binds
to specific receptors in your brain that may decrease anxiety and initiate sleep. Apart from that, drinking chamomile
tea may also boost the immune system, reduce anxiety and depression as well as
improve skin health.
Traditionally recognised as a sleep-inducing remedy, chamomile tea is known for its calming
and soothing effect on the body. Its calming effects may be attributed to an antioxidant called apigenin, which binds
to specific receptors in your brain that may decrease anxiety and initiate sleep. Apart from that, drinking chamomile
tea may also boost the immune system, reduce anxiety and depression as well as
improve skin health.
Probably the most common and widely recommended solution for a good
night sleep. The common thought is that milk can help people fall asleep because it contains
sleep-promoting compounds like tryptophan, calcium, vitamin D, and melatonin. However, recent
studies have shown that the science behind the belief that this warm milk helps you sleep is
mostly psychological. But that doesn’t make it any less valid. The brain is a powerful tool and
though a glass of warm milk might not scientifically influence sleep onset, researchers not that
the routine of drinking a glass of warm milk may elicit pleasant memories of your mum, home and
childhood that may help us relax.
Nuts are always a good source of heart-healthy fats. They are a great
snack for when you’re on the go and are awesome additions to a salad. But did you know that some
nuts, like almonds and walnuts, specifically, contain melatonin, a hormone that helps to
regulate your sleep/wake cycle. Eating them can increase your blood levels of the hormone and
help you sleep more soundly.
Nuts are always a good source of heart-healthy fats. They are a great
snack for when you’re on the go and are awesome additions to a salad. But did you know that some
nuts, like almonds and walnuts, specifically, contain melatonin, a hormone that helps to
regulate your sleep/wake cycle. Eating them can increase your blood levels of the hormone and
help you sleep more soundly.
White rice may be packed full of carbs (not all carbs are bad)
that contributes to its high glycemic index, but it has been suggested that eating foods
with a high glycemic index, such as white rice, a few hours before bed may help improve
sleep quality. This is because studies have shown that high glycemic foods can trigger
production of serotonin that leads to sleep. While all white rice is credited with inducing
sleep, jasmine rice helps people fall asleep the fastest. Not really a surprising revelation
if you’re a banana leaf rice fan.
The standard of any fruit salad, the kiwi fruit is found to
contribute to better sleep because it contains serotonin. In a four-week study conducted by the
School of Nutrition and Health Sciences at Taipei Medical University, 24 adults consumed two
kiwi fruits an hour before sleeping and at the end of the study, participants fell asleep 42
percent more quickly than when they didn’t eat anything before bedtime. Additionally, their
ability to sleep through the night without waking improved, while their total sleep time also
increased.
The standard of any fruit salad, the kiwi fruit is found to
contribute to better sleep because it contains serotonin. In a four-week study conducted by the
School of Nutrition and Health Sciences at Taipei Medical University, 24 adults consumed two
kiwi fruits an hour before sleeping and at the end of the study, participants fell asleep 42
percent more quickly than when they didn’t eat anything before bedtime. Additionally, their
ability to sleep through the night without waking improved, while their total sleep time also
increased.
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