A good night’s sleep is just as important as a healthy diet. Making changes to your diet and lifestyle may help improve sleep quality. Studies found that poor sleep has immediate negative effects on your body. Here are some tips to sleep better at night.
1. Drink chamomile tea
Chamomile tea offers many health benefits as it is an herbal tea. It contains flavonoids. Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases. Chamomile tea has apigenin. Apigenin is an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. Studies found that chamomile tea may boost your immune system, reduce depression and anxiety, as well as improve skin health. It has been said that chamomile tea contains some unique properties that may improve sleep quality.
2. Eat on time
Do you know that our body uses energy while sleeping? When an individual eats according to the time and eats healthily, it helps to sleep well. Try to consume food that contains carbs and proteins throughout the day so that will help your body and brain in maintaining the right balance of neurotransmitters and hormones, which eventually help you fall asleep.
3. Consume carbs
Some people avoid carbs which should not be done. As carbs contain a sleep-inducing amino acid called tryptophan. The amino acid can get from protein-rich foods as well. So you should include these nutrients in dinner so that you can get a good night’s sleep.
4. Include almonds
Almonds are an excellent source of many nutrients. It helps boost sleep quality as they are a source of the hormone melatonin. Melatonin is a compound that regulates your internal clock and signals your body to prepare for sleep. Almonds contain magnesium, a mineral required for quality sleep, especially for those who have insomnia. Eating almonds regularly has been linked with lower risks of a few chronic diseases.
5. Avoid caffeine late in the day
Caffeine provides many benefits and it is consumed by 95% of U.S. people. A single dose can increase energy, and focus. If caffeine is consumed late in the day it can stimulate your nervous system. It can even stop your body from naturally relaxing at night. If you crave a cup of coffee in the evening you may go for decaffeinated coffee.
6. Passionflower tea
Passionflower tea is traditionally used to treat several health ailments. It is also an herbal tea. Passionflower is a rich source of flavonoid antioxidants. These antioxidants are known for their role in boosting immune health, reducing heart disease risk and inflammation. Moreover, passionflower tea helps to reduce anxiety.