Research indicates that adequate intake of calcium, magnesium, and vitamin D can facilitate better sleep. Include more foods high in these nutrients in your diet, such as dairy products like milk and yogurt and leafy greens.
However, keep in mind that eating a big meal right before bed can produce acid reflux and interfere with sleep. Eat a light supper and have a relaxing snack like a banana or some warm milk.
Turkey
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Tryptophan in turkey is the substance responsible for the drowsy feeling that follows a feast. It is an amino acid that aids in the synthesis of the hormones that control your sleep cycle, melatonin and serotonin.
However, tryptophan is not sufficient on its own to induce sleep. reach get reach the brain with it, other amino acids like tyrosine, leucine, and valine are required. Furthermore, it is in competition with those other amino acids for the same carrier protein that carries tryptophan through the blood-brain barrier.
Moreover, other high-carb Thanksgiving fare including pies, rolls, sweet potato casserole, and stuffing could also exacerbate postprandial exhaustion. Your body's altered blood circulation as a result of all that eating means that less blood reaches your brain. This can result in that postprandial nap, especially when mixed with alcohol's sedative properties.
Lettuce
It seems like a straightforward cup of lettuce water will improve your quality of sleep, according to a current TikTok craze. However, specialists agree it's most likely a placebo effect.
The lettuce-water-for-sleep trend was started by TikTok user Shapla Hoque, who claimed in a video that drinking a cup of it helped her fall asleep faster and stay asleep longer. She rinsed the iceberg lettuce leaves, boiled them in water, then flavored them with a peppermint tea bag in her video.
However, the idea that a short cup of homemade lettuce water will improve your quality of sleep at night and help you fall asleep faster is not well supported by research. A frequently quoted study employed mice and significantly larger dosages of romaine extract than what would be obtained by cooking a few lettuce leaves in hot water.
Pistachios
Pistachios can be incorporated to savory or sweet recipes or consumed as a snack. They are available in shelled and unshelled variants. Select unsalted, roasted pistachios to lower your sodium consumption and prevent hypertension.
These nutty snacks are packed with nutrients that promote sleep, including zinc, magnesium, and melatonin. Consider mixing them into a trail mix or sprinkling them on top of salads and sweets.
Dairy products like milk and yogurt include calcium and tryptophan, both of which aid in promoting sleep. To get the most out of your evening snack, choose something low in fat and pair it with some toast or granola or other good grains. This is also a great time to eat fatty salmon, which is high in omega-3 fatty acids, which reduce inflammation and enhance sleep quality.
Watermelon
Watermelon is safe to consume before bed as long as your body takes it, despite the common misconception that it induces indigestion. This is why many people avoid eating it at night. Natural sugar, minerals, and vitamins—especially the B complex—abound in it.
The fruit also has the sleep-promoting substances tryptophan and melatonin. It also has a high level of vitamin C, which strengthens the immune system, enhances skin health, and facilitates the absorption of iron.
Because it contains a lot of citrulline, which your digestive system uses to produce the amino acid arginine, the rind of the luscious fruit is also beneficial. This substance increases the synthesis of nitric oxide, which enhances muscular and blood flow. Additionally, it aids in the body's removal of ammonia, which lessens muscle discomfort.
Coconut-Banana Soy Smoothie
The quality of sleep can be significantly impacted by the meals one eats. According to Poon, you should aim to incorporate meals high in protein at every meal, as well as healthy carbs like sweet potatoes, antioxidants, calcium, iron, magnesium, and omega-3 fats.
Serve up some cottage cheese; it's a great source of L-tryptophan, an amino acid that helps produce serotonin and melatonin. Enjoy it by itself or as the perfect pre-bedtime snack with a few whole-grain pita chips.
Rich in protein, beans can also help you go to sleep and stay asleep longer. Try them with leafy greens and brown rice on the side in a salad, stew, or soup.
