Some days, no matter what, we cannot sleep. The stress of the job or the anxiety after a fight leads to a sleepless night. Even when you eat more at night, you can have trouble sleeping. Usually, it is a one-night thing, which passes. However, if you cannot sleep for more than one night and it is becoming a pattern, you may have insomnia. There are many reasons for the same- medical issues, hormonal imbalance, too much stress, depression, and so on.
If you continuously do not sleep, it affects your life. Your entire day is affected by a lack of proper sleep. Thankfully, you do not have to take sleeping pills just yet! There are multiple food sources and supplements like Ashwagandha tablets that can help you sleep through the night. Why? Food and herbs like ashwagandha, the main ingredient in ashwagandha tablets promote serotonin. These are hormones that help you sleep better. Food rich in these nutrients, along with vitamin B and Zinc can help you sleep better.
So, let’s check out the best food sources and supplements for better sleep.
Supplements to help you sleep better
Ashwagandha
Ashwagandha is a natural herb with tons of benefits. Indians have been using it for ages to cure sleep issues and more. It is also helpful in calming the brain, and reducing blood sugar levels, amongst other things. It not only helps improve the problem of insomnia but helps with improving the quality of sleep. Ashwagandha is available in liquid or ashwagandha tablets form.
Valerian root
A native herb or root that is a popular remedy for anxiety and depression in Europe and Asia. Some studies also suggest that valerian root can help induce sleep in adults.
Magnesium
Magnesium is an essential nutrient that our body needs for multiple functions. It also helps calm the brain, which helps you sleep better and more quickly. A study also suggests that eating a combination of magnesium, vitamin B, and melatonin can help cure insomnia. (However, more evidence is required to prove this)
Lavender
Lavender is a purple plant that has many uses. One use is that it can help you sleep better. Before sleeping, take a sniff of lavender oil and you will find your sleep quality improving.
Food that induces sleep
Complex carbohydrates
Make sure your diet includes more complex carbs like whole-grain bread, brown rice, barley, millet, or oats. It promotes serotonin and helps you sleep better. Refined carbs and sugar have the opposite effect and reduce their levels and affect your sleep.
Kiwi
This green fruit is rich in Vitamin C, E, folate, and Serotonin. If you are hungry at night after dinner, this is the perfect snack. It is fulfilling, nourishing, low-in-calorie, and will undoubtedly help you sleep better.
Fish
Fishes like salmon and Tuna are perfect for inducing sleep. Even when you eat it at lunch, it can help promote sleep. It has vitamin B6, which increases the production of melatonin. (sleep hormone). Thus, introducing fish into your meals is good for sleep and other body parts, like your heart.
Lean protein
Lean proteins are high in tryptophan, which increases serotonin levels in our bodies. The increase in this hormone helps us sleep better. Lean protein includes foods like chicken, low-fat cheese, or turkey. You can also include Protein Mix in your diet
Yogurt and kale
Yogurt and milk, are good for boosting sleep. How? It increases your level of calcium. Research says that if you lack this nutrient, you may find it challenging to sleep.
Even kale and other green vegetables are rich in calcium. If you don’t eat dairy, try including them in your daily diet.
Banana
Bananas are a rich source of potassium, essential for many bodily functions. But do you know that bananas are also high in vitamin B6, a nutrient needed by our body to take melatonin? Try a banana shake or smoothie before you go off to sleep to help you improve your quality of sleep.
Do not ignore your sleep patterns. If you aren’t sleeping well or through the night, it will make you ill. So, introduce these foods and ashwagandha tablets for better sleep. Once you sleep through the night, your days will become more productive on their own.
