Human sleep reflects their mental health, if asleep on time, enough to sleep, people will have enough energy for activities the next day. Poor sleep quality is the cause of a loss, fatigue, lack of focus or ineffective work, a lack of sleep will cause a feeling of irritability, boredom and cause you to feel sleepy anytime and anywhere. Sleep helps restore the functioning of the brain, which means that when you get enough sleep, your brain will work healthy and optimal. Conversely, if you suffer from sleep deprivation, the brain will become stagnant and have poor working productivity. Due to the importance of sleep, you should learn how to improve your sleep quality every night. A healthy body will need at least 8 hours of sleep per day. To have a good sleep not only depends on the health status, the job but also depends heavily on your choice of food eating your daily. Here are some sleep-assisted foods that help you be more restful, giving you a useful choice.
1 Salmon
Salmon is extremely healthy food
Fatty fish such as salmon, tuna and mackerel are all very good foods for health, which is the source of abundant vitamin D content. In addition, these fatty fish are rich in omega-3 fatty acids, especially EPA and DHA, 2 fatty acids that are proven to be able to reduce inflammatory swelling. According to many studies, the combination of omega-3 fatty acids and vitamin D in fatty fish can bring effect to help improve the quality of sleep. Also helps to enhance serotonin production, a chemical enhancing sleep.
2 Milk
In milk, tryptophan increases melatonin and serotenin levels to help you sleep
In the milk with tryptophan, this increases the concentration of melatonin and serotenin in the body, which are two easy-to-sleep substances. Also in the milk have calcium, and studies show that if the body lacks calcium will cause sleep disturbance. So drinking a glass of milk before bedtime will help you to have better sleep.
3 Banana
Bananas are not only rich in potassium, they are also a great source of vitamin B6
Bananas are not only rich in potassium minerals, bananas also provide excellent vitamin B6 supplies. Vitamin B6 is essential nutrient for the process of melatonin production, which improves the quality of sleep. Therefore, eating bananas every day not only gives you more nutrients and energy but also you are easier to sleep, preventing sleep deprivation and avoiding fatigue the next morning.
4 Walnuts
Walnuts have high levels of tryptophan that help sleep
In all types of tryptophan-containing nuts, cashew nuts and walnuts have a high tryptophan concentration, which is an amino acid that helps sleep soundness. In addition to research from the University of Texas (US) also discovered that walnut contains melatonin, which can help you sleep fast, easier to sleep.
5 Almonds
Almonds are rich in magnesium, an essential mineral for quality sleep
Almonds are rich in magnesium, an essential mineral for sleep quality. According to a study published in the Orthomolecular Medicine journal found that when the concentration of magnesium in the body too low would cause us to finish, difficult to sleep. The amount of vitamin B6 that is in the almonds helps combat stress and relaxes the nervous system, and the almonds also contain very good calcium for your health.
6 Cherry
Cherries are one of the natural foods that contain melatonin, which helps you fall asleep faster
Cherries are one of the natural foods that contain melatonin, the study found drinking peach juice before sleep can improve the time and quality of sleep, helping you to quickly go to sleep. Look for fun ways to combine cherry like dry cherry juice at dinner or have a snack before you go to bed.
7 Soybean
Soy contains not only a high level of vitamins that promote sleep, but also calcium
Soybeans in their natural Thai pages can provide 100% from a glass of daily. Soybeans not only contain elevated levels of axitamine-boosting sleep, but also contain calcium, studies show that the body providing adequate calcium will make sleep deeper.
8 Whole grains
Whole grains help you sleep better
Most of us often encounter magnesium deficiency, minerals that help to enhance sleep quality. In foods such as wheat plates, barley and whole grains are a significant high magnesium supply. So adding these foods to the daily diet will help you sleep better.
9 Chicken
Chicken is a food high in tryptophan, a food that helps you sleep
Chicken is a dish that contains many tryptophan, which is food that makes it easy to sleep. In chickens contains many proteins that improve good mood. It is recommended to combine chicken with brown rice, cereals, or potatoes to balance a deeper sleep.
10 Spinach
Spinach contains many nutrients, especially tryptophan, vitamin b6
Spinach contains many nutrients, especially tryptophan, vitamin b6 helps tryptophan work more effectively. You can combine spinach with salads, whole-grain sleeps, stir-fries combined with a protein dish, or blend into a smoothie that is also good for health and sleep.
11 Shrimp and lobster
Shrimp are lobsters are abundant sources of tryptophan
Shrimps are lobsters that are a good source of tryptophan, an essential ingredient for sleep. So, eating shrimp or lobster is not only delicious, nutritious but also gives you a good night's sleep.
12 Kiwi
Kiwi is low in calories and a rich source of essential nutrients
Kiwi contains a low calorie content, while the source is rich in essential nutrients. This fruit is always rich in vitamin C, E, serotonin and folate are 4 essential nutrients that help support sleep. One-sized kiwifruit only contains about 50 calories, but offers up to 117% of the essential vitamin C content is recommended daily with 38% of the value of vitamin K content that the body needs. Not only does it help to sleep, Kiwi also helps to enhance the digestive health, reduce inflammation swelling and lower blood cholesterol levels.
