Take these 5 foods for dinner if you want to snooze better at night

raw-salmon-sushi

We all know how important sleep is for our overall health and well-being. And we’re not just talking about getting some shuteye but a good rest that can help you function properly the next day.

Do not underestimate eight hours of proper sleep because it may reduce the risk of developing chronic illnesses, boost your brain health, and protect your immune system.

If you’re still reading this, thank you. Maybe you’ve tried various strategies to have a deep sleep or recently changed a new mattress to suit your sleeping style. Or perhaps you’ve attempted to tweak your diet, hoping to promote better sleeping properties.

Whatever it is, you might want to take these five foods for dinner if you’re planning to snooze better at night.

#1: Almonds
almond nuts from a jar

Image Credits: Verywell Fit

Alongside a variety of nuts, almonds are a source of the hormone, melatonin. Melatonin is important because it regulates your internal clock, sending the right signals for your body to rest at night.

Apart from it being a rich source of melatonin, it’s also full of the sleep-enhancing mineral magnesium. Just 28 grams of almonds can provide your body with 19% of your daily needs for magnesium. Those who have insomnia should consume adequate amounts of magnesium to reduce the levels of cortisol, a stress hormone.

In addition to that, almonds consist of many nutrients with great health benefits. The same 28 grams of dry roasted nuts contain several percentages of an adult’s daily needs for phosphorus, riboflavin, and manganese.

Thanks to its healthy monounsaturated fats, fibre, and antioxidants, eating almonds regularly can help lower risks of type 2 diabetes and heart diseases. It may also protect your cells from harmful inflammation.

#2: Turkey
Christmas turkey dish

Image Credits: Tesco Real Food

Bet you weren’t expecting this to be on the list. With Christmas just around the corner, it seems like turkey is a perfect food to add to your dinner menu easily. Some people believe that consuming turkey can induce sleepiness or tiredness.

Remember how we talked about the importance of the hormone, melatonin in the first listing? To be exact, turkey contains the amino acid tryptophan, which increases the production of melatonin. It could be the very reason why people feel sleepy after eating it.

Another explanation could be due to the protein in turkey. Studies have shown that consuming moderate amounts of protein before bed can promote better-uninterrupted sleep with less waking up in the middle of the night.

#3: Kiwis
Kiwi fruit salad

Image Credits: Foodal

One kiwi fruit contains only about 42 calories and makes an ideal sweet treat to have before bed without feeling much guilt. More importantly, it has great potential to improve sleep quality. Please do not just take our word for it but trust what research says.

Based on a month-long study, a group of 24 adults ate 2 kiwis an hour before hitting the sack each night. When the study concluded, the researchers found that the participants fell asleep more quickly than compared to before. They also had improved uninterrupted sleep and a total increase in sleep time.

This could be the works of several sleep-promoting effects of kiwis, including serotonin, a brain chemical that helps modulate sleep cycles. Anti-inflammatory antioxidants in kiwis like vitamin C and carotenoids also have a huge part to play.

#4: Fatty Fish
grilled-salmon-steak

Image Credits: The Spruce Eats

We’re referring to fatty fish varieties such as salmon, tuna, trout, and mackerel because of their exceptional amounts of vitamin D. Just an 85-gram serving of sockeye salmon already contains 570 international units (IU) of vitamin D. And that’s not all.

Fatty fish contains high levels of omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You may have read or heard before that omega-3 fatty acids can protect against heart diseases and boost brain health.

But more significantly, the combination of omega-3 fatty acids and vitamin D in fatty fish can improve your sleep quality. This is as a result of the increase in the production of serotonin, the same brain chemical we stated in our kiwi listing.

Based on the results of a study, men who ate 300 grams of Atlantic salmon 3 times a week for half a year fell asleep faster than men who ate other types of meat. Vitamin D is believed to have a considerable part to play in this phenomenon.

#5: White Rice
steamed white rice

Image Credits: Food Network

We can foresee some heads turning left and right. Especially for people on a diet, having white rice for dinner may sound ridiculous. But hear us out first before you decide to say no.

First, you got to know that the main difference between white and brown rice is that white rice is a product after bran and germ are removed. This in turn results in lower fibre, nutrients, and antioxidants. Not to mention that it’s also carb-rich.

But also thanks to its lack of fibre and high carbs content, it has a pretty high glycemic index (GI). In short, GI is a measure of how quickly a particular food can increase your blood sugar. Foods with a high GI taken at least an hour before bedtime has shown to enhance sleep quality.

In fact, research on sleep habits of more than 1,800 people based on their intake of rice, bread, or noodles has revealed that higher rice intake was linked to better and longer sleep than consuming bread or noodles alone.

But as with all things, moderation is key. If you suspect that you’re having a severe sleep disorder or require a professional opinion, please visit a sleep disorder clinic as soon as your schedule frees up.

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Products that may help you sleep better at night

Let’s face it. Apart from the warm weather that’s seemingly getting hotter, trying to sleep well during a pandemic is not an easy task. You may be facing a period of uncertainty due to a job loss or trying to strike a work-life balance at home. Longer screen exposures may also be the thief robbing you of some quality shut-eye.

Or maybe you’ve been suffering from insomnia for quite some time now and finding ways to not rely on that sleeping pill. We think you’re at the right place for we will share with you some products that may help you sleep better at night. It may not be foolproof for all, but give it a try and find out if it works for you.

#1: EYE MASK

Exposure to light at night affects your sleep cycle. This has something to do with melatonin, a hormone that directs your sleep-wake cycle. To aid your brain in producing more melatonin, which helps induce sleep, an eye mask might do the trick.

Other than purchasing, you can make your own blindfold using a bandana or cut out fabrics from old clothing. However, be careful not to put pressure on your eyes when wearing one so it doesn’t interfere with your rapid eye movement (REM) sleep. REM sleep contributes to your learning ability, memory retainment, and mood regulation.

#2: ESSENTIAL OILS

Apart from blocking light, it’s also important to give some attention to your sense of smell. This is why some people prefer aromatherapy to directly consuming medicines. Some of the sleep-inducing essential oils you can try using are lavender, vanilla, rose, jasmine, and sandalwood.

Before you start using these oils, do a patch test to see if you’re allergic to it. Simply apply some diluted essential oil on your skin before heading to bed. If there is no skin irritation over 24 hours, then it’s probably safe to use on your body. However, always start with a small quantity to see how your body reacts to it. You can add it to your diffuser, self-made room spray, or directly on your body.

#3: CALM APP

For once, we’re asking you not to put your phone away… not until you’ve downloaded the Calm app. The Calm app is an award-winning app for sleep, meditation, and relaxation. It was Apple’s app of the year in 2017 and Google Play’s editor’s choice in 2018.

Backed by science and ongoing research, you can access a range of resources through the app. There are meditation guides, sleep stories, white noise playlists, and more. There’s no harm in giving the free trial a go and then decide later if you want to pay the subscription fee to continue using the service. If it works, take it as a sleep investment you’re spending on yourself.

#4: WEIGHTED BLANKET

Given Singapore’s summer season all year round, we probably don’t give much thought to the type of blankets we use. But I was spring cleaning recently and noticed holes on my knitted blanket. Time to get a new one, I thought. How about you? Is your 10-year blanket still doing okay or do you need a new snuggly companion?

If you’re thinking of purchasing a new piece, consider a weighted blanket. As the name suggests, it is supposed to be heavy and much effort is required while you’re making your bed. But the benefits outweigh the weight. It apparently helps reduce anxiety levels like you’re undergoing a ‘deep pressure therapy‘.

It has been tested via several studies and has yielded positive results amongst people with chronic insomnia and anxiousness. Recall seeing babies sleeping with a bean bag on their bodies or have personally experienced that before? That’s the concept.

#5: EARPLUGS

If you’re the sort that gets affected by even the lowest level of noises, earplugs would be your saviour. It doesn’t cost a fortune and is reusable to a certain extent. Get rid of even the slightest noises and improve your sleep quality today.

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Have A Good Night’s Sleep Without Breaking The Bank

When you are sleep deprived, you feel less patient, less concentrated, and easily irritated. This can increase your stress levels. Give your body the restorative rest it deserves.

A good night’s sleep is not only about the amount of hours you sleep but also about the quality of sleep. Better sleeping patterns can positively impact your health and your ability to manage the daily challenges ahead. To have this, you will need to spend only S$4 or less…just follow these tips:

1. SLEEP JOURNAL

The first step to have better sleep is to be aware of your previous sleeping patterns. Keep a sleep journal (i.e., costing S$2 or less in Popular Bookstore or Daiso) where you will write significant events in your day, your lifestyle habits, and your sleeping patterns. Answer these questions in your journal or notebook for at least 3 days:

a. How many hours did you sleep in total?

b. How many times did you wake up in the evening?

c. What time did you go to sleep?

d. What did you do to help you fall asleep?

e. What did you eat before sleeping?

f. Did something stressful or depressing happened today causing you to be worried?

Now that you are aware of your sleeping patterns, you will know which ones you shall change.

2. CREATE A SNOOZE WORTHY ENVIRONMENT

In order to have a restorative sleep, your bedroom must be inviting. Keep the room’s temperature cool (i.e., 18C-24C) and use curtains to block the light. To keep the noise to a minimum, you may wear earplugs (i.e., costing S$2 in Daiso). Or, you may play relaxing music while you sleep.

Image Credits: Enkhtuvshin via Flickr

Image Credits: Enkhtuvshin via Flickr

Eliminate distractions such as the television, tablets, laptops, or your phone. The LED light emitted by these electronics can cause your mind to think that it is still daytime.

3. ESTABLISH A SLEEPING ROUTINE

Having a sleeping routine within thee recommended hours programs the brain to automatically have its “body clock” that will help you to fall asleep consistently. Take these steps for 7 days:

a. Set a time for sleeping and waking up.

At least 6 to 8 hours of sleep is ideal for teens and adults. Perhaps you may sleep at 11 PM and wake up at 6 AM. Stick to this by canceling your late night plans for the week and by setting an alarm.

b. Create a pre-sleep routine.

What relaxes you the most? Whether it is taking a warm bath, practicing yoga exercises, and reading a book, do these pre-sleep routine at least 30 minutes before you sleep.

c. Use your bed primarily for sleeping.

If you use your bed for working or eating, you will lose the automatic cue to sleep. So, use your bed primarily for sleeping.

d. Reduce alcohol and caffeine consumption.

This last step will save you money and help you to sleep better. Alcohol may help you to sleep faster but it also causes to have interrupted sleep. While caffeine will keep you stimulated throughout the night. Avoid these two.

Image Credits: Pedro Ribeiro Simões via Flickr

Image Credits: Pedro Ribeiro Simões via Flickr

Sources: 1, 2, & 3

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