Sleep
affects every aspect of health. Fortunately, some foods and drinks contain
compounds that help control parts of the sleep cycle, meaning that they may
help a person both fall and stay asleep.
Sleep quality and
duration can affect a wide array of conditions, including:
·
obesity
·
diabetes
·
cardiovascular disease
·
hypertension
However, getting enough
sleep can be tricky. According to the Centers for Disease Control and
Prevention (CDC), a third of adults in the United States report not
getting a healthy amount of sleep.
Many chemicals, amino
acids, enzymes, nutrients, and hormones work together to promote good sleep and
regulate the sleep cycle. These include:
·
tryptophan
·
melatonin
·
gamma-aminobutyric acid
(GABA)
·
calcium
·
potassium
·
magnesium
·
pyridoxine
·
L-ornithine
·
serotonin
·
histamine
·
acetylcholine
·
folate
·
antioxidants
·
vitamin D
·
B vitamins
·
zinc
·
copper
Although lots of foods
contain low levels of these sleep-promoting compounds, only some have high
concentrations that could potentially affect a person's sleep cycle.
Taking both traditional
knowledge and scientific research into account, as well as nutritional
profiles, here are the best foods and drinks for sleep:
Almonds
Almonds contain
high doses of melatonin, a hormone that helps regulate the sleeping and waking
cycle.
A 1-ounce (oz) serving of
whole almonds also contains 77 milligrams (mg) of magnesium and 76
mg of calcium, two minerals that may help promote muscle relaxation and sleep.
Almonds are also a
healthful evening snack, as they are high in good fats and low in sugar and
saturated fats.
Almonds are available to
purchase in grocery stores, bulk-food stores, and online.
Warm milk
Warm milk is
a common home remedy for sleeplessness. Milk contains four sleep-promoting
compounds: tryptophan, calcium, vitamin D, and melatonin.
However, the childhood
association that many people have between a warm cup of milk and bedtime may be
more effective than tryptophan or melatonin in promoting sleep. Like a cup of
tea, having a warm cup of milk before bed can be a relaxing nightly ritual.
Low-fat milk is also a
great snack because it is nutritious and low in calories. Each cup of
1-percent low-fat milk contains approximately:
·
7.99 grams (g) of protein
·
300 mg of calcium
·
499 international units
(IU) of vitamin A
·
101 IU of vitamin D
·
101 calories
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