“A Little More Time Thinking About Which Foods Can Help Us” Expert Suggests Diet Over Sleep Hacks
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For the restless sleepers endlessly searching the internet for solutions, sleep expert Anush Pervez offers a fresh perspective: instead of relying on sleeping tablets or endless hacks, consider the dietary choices that can influence sleep quality. Speaking with SleepSeeker, Pervez emphasizes the importance of what we eat in relation to how well we sleep.
“Sleep is not something that comes easily to a lot of people and there are lots of different tips and tricks out there to help you sleep better. One factor that is often overlooked is how your diet can affect your sleep quality,” Pervez explains. He suggests that the types of foods consumed and the timing of meals play a critical role in not only how quickly we fall asleep but also how restful our sleep is. For those struggling with insomnia, Pervez recommends a light snack before bed to prevent hunger-related disturbances and promote a smoother transition to sleep.
To aid those looking for edible sleep aids, Pervez shares a list of beneficial foods:
Turkey: Small portions of turkey before bed are helpful because of its tryptophan content, an amino acid that boosts the body’s melatonin levels, aiding in sleep.
Fatty Fish: Incorporating fatty fishes like salmon or tuna into dinner routines can increase vitamin D intake, which is essential for warding off sleep disorders. “A lack of vitamin D can increase the risk of sleep disorders and difficulties sleeping,” notes Pervez.
Herbal Tea: Swapping a daily coffee for herbal tea, such as chamomile, might be unwelcome news for coffee aficionados but can significantly improve sleep quality. Chamomile tea reduces anxiety and contains antioxidants that help combat insomnia.
Honey: Adding a small amount of honey to an evening meal or snack can aid sleep because its glucose content reduces orexin levels in the brain, a peptide that keeps us awake.
Nuts: A handful of nuts like walnuts or pistachios before bed can be beneficial due to their high melatonin content, which enhances sleep quality.
Lastly, Pervez advises limiting caffeine intake to earlier in the day to avoid sleep disruption, highlighting that individual reactions to foods can vary.
These dietary suggestions provide a holistic approach to improving sleep quality, shifting the focus from temporary fixes to long-term habits that nurture sleep health. By integrating these foods into one’s diet, individuals may find a natural remedy to their sleep woes.
