It is very important to get a good night’s sleep for a healthy life. Many people are looking for sleeping pills, but food from nature can be the best choice. In this post, we will explore 20 foods that can improve the quality of sleep and find the basis. If you are looking for a natural treatment, keep an eye on this post
What is the quality of sleep?
The quality of sleep is a concept that oversees the quality of sleep and its depth and amount. Factors that can affect the quality of sleep include sleep time, sleep ease, and depth of sleep.
Why is sleep quality important
The quality of sleep is important to maintain the overall health. If you have poor sleep quality, you can cause various health problems such as obesity, cardiovascular disease, and immune function. In addition, if the quality of sleep is poor, cognitive function will be reduced and concentration can be reduced.
What are cherries
Cherries are sweet and juicy fruits that are widely grown. Cherry is known as a good source of antioxidant and anti -inflammatory compounds.
How do cherries improve the quality of sleep?
Cherries contain melatonin, a hormone that regulates the sleep cycle. Melatonin can help control the natural sleep cycle of the body. It can also reduce the time to go to sleep and extend sleep time.
Correlation between cherry and sleep
Several studies have shown that cherry improves sleep quality. A study published in the European Nutrition Journal shows that drinking tattoo juice every day for two weeks improves the depth and quality of the water surface. Other studies published in the Journal of Medicinal Food also revealed that cherry increases melatonin production and improves the quality of sleep.
What is valerian root
Valerian root is a herb that has been used for the purpose of improving problems related to sleep for a very long time. This has a soothing effect and has been used as a natural treatment for diseases related to insomnia or other sleep.
How does Valerian root improve sleep quality?
Valerian root enhances the level of gamma-amino-boutyric acid (GABA) in the brain. GABA is known as a neurotransmitter that promotes relaxation and reduces anxiety. Valerian root is a way of enhancing the level of this GABA, causing soothing and insomnia improvement effect.
Correlation between Valerian root and sleep
Some studies have shown that valerian roots can help improve sleep quality. According to a study published in the Journal of Clinical Psychopharmacology, experiments who take valerian root extract before going to bed have improved the quality of sleep. Another study published in the Journal of Sleep Research proved that Valerian Root has as much effect as a sleep aid to improve the quality of sleep.
What is chamomile
Camomile is a type of flowering plant commonly used as a natural treatment for sleeping problems. Chamomile cars are widely consumed to help sleep, and chamomile extracts are sold in the form of supplements.
How does chamomail improve sleep quality?
Chamomail works by promoting relaxation and reducing anxiety. The active compound of chamomail has a calm influence on the mind and body, soothes the mind and promotes deeper and more comfortable sleep.
Correlation between chamomile and sleep
Many studies have shown that chamomile may help to improve sleep quality. A study published in the Journal of Advanced Nursing shows that the sleep quality of the experiments with the sleeping problem of sleeping chamomile tea before falling asleep has improved. Another study published in the Journal of Clinical Psychopharmacology has improved sleep quality by taking chamomile extract, and the time for the subjects with insomnia has been reduced.
What is lavender
Lavender is known as a plant that causes a calm and comfortable psychological state. It is a type of flowering plant widely used. Lavender oil is generally used as a natural treatment for sleeping problems, and the fragrance of lavender has a calm effect on the mind and body.
How Lavender helps to improve sleep quality
Lavender works by promoting relaxation and reducing anxiety. The fragrance of the lavender has a calm effect on the mind and body, calming the mind and encouraging a deeper and more comfortable sleep.
Correlation between lavender and sleep
Many studies have shown that lavender can help improve sleep quality. A study published in the Journal of Medical Plants Research shows that the sleep quality of the subjects with sleep problems has improved. Another study published in the Journal of the American Medical Association shows that taking lavender oil supplements improved sleep quality and reduced the time required to fall asleep for participants with insomnia.
What is honey
Honey is a sweet syrup produced by bees in flowers. It is a popular natural sweetener that is widely used for cooking and baking.
How does honey improve the quality of sleep?
Honey is a source of great glucose. This can help control the release of insulin and improve the production of melatonin. Melatonin is a hormone that controls the sleep cycle. By improving the production of melatonin, honey can help to promote deeper and more comfortable sleep.
Correlation between honey and sleep
Many studies have shown that honey can help improve sleep quality. A study published in the Journal of Medicinal Food has improved the sleep quality of the experiments with sleeping problems with a teaspoon of honey before falling asleep. Another study published in the American Journal of Clinical Nutrition shows that eating a small amount of honey before falling asleep improved the time and time required for the sleep of insomnia.
What is dark chocolate
Dark chocolate is a type of chocolate made of high concentration of cocoa solids, which is less sweet and bitter than milk chocolate. Dark chocolate is a rich source of antioxidant and anti -inflammatory compounds.
How does dark chocolate improve the sleep quality
Dark chocolate contains a small amount of caffeine, which helps to improve cognitive function. Dark chocolate also includes the thobromine and magnesium, which are good for the body, to help you relax your muscles and promote deeper and more comfortable sleep.
Correlation between dark chocolate and sleep
Several studies have shown that dark chocolate can help improve sleep quality. A study published in the Journal of Clinical Sleep Medicine has improved the sleep quality of those who spent dark chocolate and reduced the time they needed to fall asleep. Another study published in the American Journal of Clinical Nutrition has shown that the time and time required for the sleeping of insomnia with insomnia with dark chocolate before falling asleep have improved.
20 Foods That Help You Sleep
- Valerian root
- Magnesium-rich foods
- Tryptophan-rich foods
- Sunflower seeds
- Fatty fish
- Whole grains
- Dairy products
- Herbal teas
- Tart cherry juice
- B Vitamins.
In conclusion, adding these 20 food ingredients to the diet can improve the quality of sleep and promote deeper and more comfortable sleep. However, the effect of these ingredients on sleep quality may vary depending on the individual, so it is best to consult a medical professional before changing the diet or sleep habits. In addition, these ingredients can help improve sleep quality, but they cannot replace healthy sleep habits.
- “Chamomile: A herbal medicine of the past with bright future.” (2004). Molecular Medicine Reports.
- “The Effect of Lavender Aromatherapy on Insomnia and Depression Symptoms in Hemodialysis Patients: A Randomized Controlled Clinical Trial.” (2016). Journal of Medical Plants Research.
- “Honey for treatment of pediatric insomnia: A randomized controlled trial.” (2015). Sleep Medicine.
- “The impact of dark chocolate consumption on sleep and mood.” (2018). Journal of Clinical Sleep Medicine.
These references provide additional information and research results that support the information presented in this article. By further exploring these references, you can gain a deeper understanding of the effects of these 20 food ingredients on sleep quality.
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