List of sleep aids

Irregular eating habits, lack of exercise, gadget dependent modern life have robbed most people of sleep. Even if the body is tired at night, sleep does not come to the eyes. Due to lack of sleep, they have to suffer from various physical complications including disruption of daily work. However, there are ways to avoid these problems. Modern research says there are some foods that release melatonin and cortisol hormones in the body. The result is a good night's sleep.

Experts say that before going to sleep, you should eat low-calorie and easily digestible food. It is better to eat less sugar. A light mixture of meat and a little sugar can help you sleep better if the food has 150 to 200 calories. Oils, fats, and fried foods should be excluded from the diet.

According to experts, the foods you need to eat to sleep well-

1. Milk or dairy foods:

A glass of milk

Drink a glass of lukewarm milk before going to bed at night. The amino acids in milk make serotonin in the brain which helps to bring sleep. Milk also contains calcium which reduces stress and calms the nerves. You can also eat yogurt and cheese instead of milk.

2. Banana:

Banana

Nutritionist biochemist Shawn Talbot says, ‘Don’t sleep, actually eat a banana. The potassium in bananas helps the brain to relax. The magnesium in bananas is also especially effective in relaxing our muscles. You can make a smoothie by mixing a ripe banana with a cup of milk. Drink this smoothie regularly one hour before going to bed at night.

3. Almonds:

Almonds

Research in the Journal of Orthomolecular Studies has shown that low levels of magnesium in the body can lead to insomnia. Almonds contain a lot of magnesium which will give you a good night's sleep and cure your headaches.

4. Cherry Fruit Juice:

Cherry Fruit Juice

A glass of cherry fruit juice will make you fall asleep faster. Try drinking a glass of cherry fruit juice on the dinner menu.

5. Sweet Potatoes:

Sweet Potatoes

Sweet potatoes are called ‘sleeping aunt’. One of the best sources of potassium is to relax our muscles and nerves. Nutritional biochemist Shawn Talbot says, "Only half a sweet potato is good for sleep because it contains potassium."

6. Mushrooms:

Mushrooms

Mushrooms are rich in vitamin D, potassium, and selenium. Half a cup of cooked mushrooms fills up 1/3 of the daily selenium. It also contains Vitamin B2 and Vitamin B3. It helps to sleep while meeting nutritional needs.

7. Honey:

Liquid honey

Pure honey contains a lot of glucose which affects a substance called orexin in your brain. Which helps you relax and sleep. However, refrain from eating excess honey. One tablespoon of honey is enough for sleeping.

8. Fish: 

Sliced Salmon

Fish contain tryptophan, an amino acid that increases serotonin levels for which melatonin is produced. Melatonin is a type of hormone that helps regulate your sleep and waking cycles. Moreover, most fish such as cod, salmon, tuna provide vitamin B6 which is responsible for the production of melatonin. A study in the American Journal of Clinical Nutrition found that peoples who ate tryptophan-rich foods had less insomnia and were able to wake up smoother in the morning. This was possible because of their good night's sleep.

9. Herbal Tea:

Herbal Tea

Tea is a soft drink. Herbal tea rich in chamomile or peppermint before going to bed is helpful for your sleep. It usually does not contain caffeine, but it does contain some sleep aids. Chamomile is a type of herb that has been used successfully for thousands of years for insomnia or insomnia. Peppermint tea leaves help relieve work stress and speed up sleep. In addition, herbal teas and green teas contain amino acids called theanine, which help relieve stress and relax.

In addition, vegetable soup, apples, nuts, raisins, and other healthy foods should be eaten regularly. If you are accustomed to a healthy diet with regular exercise and keep yourself away from mental fatigue, you are bound to get a good night's sleep.