New Study: How to Improve Sleep Quality Naturally

New Study: How to Improve Sleep Quality Naturally

Foods That May Help You Get a Good Night’s Sleep

Until further research is conducted to reveal the clear correlation between sleep and specific food choices, taking note what you eat on a daily basis might help. From the data, you might be able to spot patterns of eating and sleeping and the possible consequence of consuming certain foods.

At the same time, you might want to start adding healthy food choices to your diet in a bid to get a restful sleep every night. Studies by the Cleveland Clinic in the United States have found that certain foods may help to raise the serotonin levels to calm your body and get you ready for a restful sleep.

Here are some suggestions to help you get started:

1. Complex Carbohydrates

Choose your carbs wisely by opting for brown rice and the wholegrain variety when it comes to bread, cereal and pasta. Simple carbohydrates such as white bread, pasta, cookies, cakes and pastries tend to reduce serotonin levels which do not promote sleep.

2. Lean Proteins

Lean protein choices such as low fat cheese, chicken, turkey and fish are high in tryptophan, a type of amino acid which is known to increase serotonin levels. On the other hand, you might want to avoid high fat cheeses, as well as fried chicken and fried fish as these, take longer to digest and tend to keep you awake at night.

3. Healthy Fats

Apart from boosting your heart health, unsaturated fats also bring a host of benefits for your serotonin levels. Some good examples of unsaturated fats to include in your meals are peanut butter and heart-healthy nuts such as walnuts, almonds, cashews and pistachios. As far as possible, do try to avoid foods with saturated and trans fats such as fries and potato chips, as these tend to bring your serotonin levels down.

4. Beverages That Promote Slumber

When you are aiming for a good night’s sleep, it is important to choose the right drinks to wind down with at the end of the day. Certain drinks have been found to produce calming effects such as a glass of warm milk and herbal tea such as chamomile or peppermint.

However, when it comes to caffeinated drinks such as coffee, Kristin Kirkpatrick, a registered dietician and wellness manager for the Cleveland Clinic Wellness Institute, advised that you consume your last cup by 2pm, especially if you find it hard to fall asleep at night.  As caffeine affects our bodies differently, in some people, even a small amount can keep you awake for hours.



For more information and medical advice on sleep issues and other matters concerning your health, book an appointment with our resident doctor at MindChamps Medical clinic now.


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