Usually having a sleep-friendly night
requires the following: a good, soft pillow, and a dark (or at least dimly lit)
room with sufficiently cool temperature.
requires the following: a good, soft pillow, and a dark (or at least dimly lit)
room with sufficiently cool temperature.
Even with these set, however, there
are other factors that can make or break your sleep improving efforts,
especially if you live in cities like Dubai, where many studies find residents
having difficulty getting the zzzs. These factors include the food you eat
every day.
are other factors that can make or break your sleep improving efforts,
especially if you live in cities like Dubai, where many studies find residents
having difficulty getting the zzzs. These factors include the food you eat
every day.
With this in mind, the following
nutrient-rich foods Gulf News has shared that you should eat more for better
sleep:
nutrient-rich foods Gulf News has shared that you should eat more for better
sleep:
Kiwi
Packed with more vitamin C than
oranges, only one or two medium-sized kiwis can help you go to bed at night
faster and longer. Those fruits are rich in antioxidants and serotonin. Both of
those chemicals help improve the quality of your sleep.
oranges, only one or two medium-sized kiwis can help you go to bed at night
faster and longer. Those fruits are rich in antioxidants and serotonin. Both of
those chemicals help improve the quality of your sleep.
Turkey
Turkey is reputed to make those
celebrating Thanksgiving both lethargic and tired. All this is because of a
nutrient called tryptophan, an amino acid that makes you very sleepy. (Amino
acids are the building blocks of muscle-building protein.)
celebrating Thanksgiving both lethargic and tired. All this is because of a
nutrient called tryptophan, an amino acid that makes you very sleepy. (Amino
acids are the building blocks of muscle-building protein.)
Banana
Bananas are of course high in sugar —
not a good thing if you are aware of your blood sugar levels. They are however
also loaded with beneficial nutrients such as magnesium, potassium and vitamin B6,
all of which work together to make you fall asleep quickly while keeping
anxiety at bay.
not a good thing if you are aware of your blood sugar levels. They are however
also loaded with beneficial nutrients such as magnesium, potassium and vitamin B6,
all of which work together to make you fall asleep quickly while keeping
anxiety at bay.
Pistachio
You just need around 30 grams of
pistachios to help you fall asleep. These nuts, like bananas, are loaded with
nutrients including protein, vitamin B6 and magnesium, all of which contribute
to better sleep quality.
pistachios to help you fall asleep. These nuts, like bananas, are loaded with
nutrients including protein, vitamin B6 and magnesium, all of which contribute
to better sleep quality.
Almond
Almonds have high doses of melatonin ,
a hormone which regulates the cycle of your sleep. The consumption of just 33
grams of almonds gives you enough magnesium and calcium to help you relax your
muscles while you sleep.
a hormone which regulates the cycle of your sleep. The consumption of just 33
grams of almonds gives you enough magnesium and calcium to help you relax your
muscles while you sleep.
Fatty
Fish
Fish
Fatty fish such as salmon, sardines
and tuna also help you sleep due to their high levels of omega-3 fatty acids
which regulate the hormone serotonin that regulates sleep. They also contain
the “sunshine vitamin” (vitamin D), another nutrient that helps with
sleep.
and tuna also help you sleep due to their high levels of omega-3 fatty acids
which regulate the hormone serotonin that regulates sleep. They also contain
the “sunshine vitamin” (vitamin D), another nutrient that helps with
sleep.
Chamomile
Herbal teas have calming effects on
people, in general. In particular, chamomile tea is seen as a mild sedative and
sleep-inducing agent. The effects are immensely calming due to a chemical
called apigenin, which reduces anxiety and makes you very sleepy.
people, in general. In particular, chamomile tea is seen as a mild sedative and
sleep-inducing agent. The effects are immensely calming due to a chemical
called apigenin, which reduces anxiety and makes you very sleepy.
Figs
Figs are loaded with magnesium to aid
in sleep. All this is due to the amount of fiber in the fruit, which keeps you
full, curbing nighttime cravings.
in sleep. All this is due to the amount of fiber in the fruit, which keeps you
full, curbing nighttime cravings.
Sweet
Potato
Potato
The complex carbohydrates found in
sweet potatoes make you feel comfortable and full. In addition, there is also a
lot of potassium in sweet potatoes themselves, a mineral that relaxes muscles.
sweet potatoes make you feel comfortable and full. In addition, there is also a
lot of potassium in sweet potatoes themselves, a mineral that relaxes muscles.
Cottage
Cheese
Cheese
Cottage cheese contains the same
sleep-aiding nutrient found in turkey: the amino acid tryptophan.
sleep-aiding nutrient found in turkey: the amino acid tryptophan.
