All the working-class people especially who always cringe about not getting enough sleep, watch out because the food that you eat during the day could be the reason for not getting a good sleep at night.
Recently an expert from the UK talked about how the food that we have during day can have an impact on the sleep conditions on each one of us.
Mail Online reported that research surveyed on 2,058 Britain citizens by Sealy UK found out that more than 65% of them accepted waking up lethargic at least 3 days in a week. And, in this list vegans fared the most having a poor sleep quality & waking up more tired, 4 days a week on an average.
So, sleep expert Holly Housby lists out several food items that can really have a good impact on the quality of our sleep, which we must include in our diet.
Holy points out that tryptophan play an essential role in producing serotonin which in turn creates a sleep-inducing hormone called melatonin. Carbohydrates help in transporting tryptophan more to the brain.
And, a good source of tryptophan comes from cheese, especially Mozzarella.
Melatonin helps regulating our sleeping & waking cycles &oats are a natural source of melatonin which consists of various vitamins & minerals that improves the quality of sleep & relaxation.
Eggs also consist of tryptophan & have high quantities of Vitamin D that helps in sleep improvement.
Milk is also a great source of tryptophan & melatonin because cows are milked at night & their melatonin is naturally higher.
High levels of stress hormone Cortisol is decreased by Avocados that contain magnesium which helps in calming down the nervous system & improves sleep.
Salmon have magnesium, omega 3, tryptophan & Vitamin B6 that all increases serotonin in the body which is a sleep-regulating hormone.
Cherries too contain high quantities of melatonin & also antioxidants like anthocyanin that help with longer sleep cycles.
Soy products also contain tryptophan, one of which is Tofu which also is rich in quantities of calcium & protein that helps in promoting good sleep.
Nutritionist Dr Tom Hill discussed the study of the Sealy UK survey, & said that the evidence of the role of nutrition in sleep is limited, it is also recognized that sleep quality may even be reduced by being overweight. And, hence maintaining a proper diet & healthy weight is extremely essential in maintaining a good night sleep in the long run.
Holly added that not just the diet but there are other things as well that should be taken care of to improve the sleep quality at night like avoiding alcohol consumption before bed, sleeping on a supportive bed or resorting to a regular pre-sleep routine.