Are you having trouble falling asleep at night, waking up soon after falling asleep, not feeling refreshed in the morning even though you’ve had enough sleep, or not feeling refreshed even after sleeping? In this article, we’ll explain what an ideal night’s sleep is and also introduce foods and drinks that will help you sleep better.
What is “Good Sleep”?
Answered to the question: What constitutes a restful night’s sleep? Eight hours of sleep is the response given by many people.
Indeed, it is often said that the ideal amount of sleep is eight hours.
However, the amount of sleep needed varies from person to person; some people need 3 hours and others need 10 hours, so 8 hours of sleep does not equal good sleep.
So what exactly is good sleep?
That means level 4 non-REM sleep (the deepest sleep) occurs within 30 minutes of falling asleep.
Non-REM sleep consists of two types of sleep: non-REM sleep, which rests on the brain, and REM sleep, which rests on the body. Each cycle lasts 90 to 120 minutes and occurs two to three times a night.
A good night’s sleep combines these two elements – one that leaves you feeling refreshed and well-rested when you wake up in the morning.
Things to Eat and Drink to Improve Sleep
If you have a late dinner or are active at night, the sympathetic nervous system becomes more active, making it harder for you to enter deep non-REM sleep immediately after falling asleep. Not only does it make the non-REM-REM sleep cycle unstable, but you may find yourself in shallow sleep until the morning, resulting in poor sleep where you feel tired but not refreshed.
However, modern society tends to lead a nocturnal lifestyle.
It’s difficult to have dinner around 7 pm and not be active after 10 pm.
So,
Here are some foods and drinks that will help you get a good night’s sleep.
Foods That Improve Sleep
The sleep hormone melatonin is an essential substance for deep non-REM sleep to occur after falling asleep.
Melatonin is a hormone produced from serotonin through the action of vitamin B12.
Serotonin is also produced from the amino acid tryptophan through the action of vitamin B6.
In other words, by consuming foods rich in tryptophan and vitamin B6 in the morning, you will be able to produce more serotonin during the day.
By consuming foods rich in vitamin B12 for dinner, the serotonin produced during the day can be converted into melatonin, which helps you get a good night’s sleep.
Foods That Are High in Tryptophan
- Banana
- Tuna
- Bonito
- Canned tuna
- Cashew Nuts
- Pistachio
- Walnut
- Almond
- Peanuts
- Processed cheese
Foods Rich in Vitamin B6
- Banana
- Tuna
- Bonito
- Canned tuna
- Cashew Nuts
- Walnut
- Almond
- Peanut
- Macadamia nuts
- lever
- Chicken breast
- Chicken breast
- Paprika
- Broccoli
- Avocado
- Brown rice
- Sesame
Foods That Are High in Vitamin B12
- Lever
- Shijimi clam
- Clams
- Processed cheese
- Sardines
- Seaweed
So, for breakfast,
Add a banana and one piece of processed cheese.
At lunchtime,
Tuna mayonnaise rice balls, tuna rice bowls, chicken nanban, etc.
Eat dishes that use tuna, canned tuna, or chicken breast
For dinner,
Serve with clam or clam miso soup
Here are some recommended foods to help you sleep well at night.
Drinks That Improve Sleep
Theanine, which is contained in teas such as green tea and matcha, has the effect of suppressing the activity of the sympathetic nervous system and activating the parasympathetic nervous system.
When the parasympathetic nervous system is active, it becomes easier for both the body and mind to relax, making it easier to fall into deep non-REM sleep.
However, tea is a typical drink that contains caffeine.
Caffeine stimulates the sympathetic nervous system and awakens the brain, so caffeinated tea weakens the relaxing effect of theanine.
What we recommend is cold-brewed green tea.
Why cold brew? The theanine in tea dissolves in both cold and hot water, but caffeine does not dissolve easily in water, so if you add tea leaves to cold water, you can make a tea that contains theanine but has almost no caffeine.
Drinking a cup (200ml) of tea about 30 minutes before going to bed can help relax your mind and body and help you get a good night’s sleep.
Summary
We have introduced some foods and drinks to help you sleep better, but getting a good night’s sleep is not just about what you eat and drink. It would be best if you also were mindful of the environment in your room (for example, make it as bright as moonlight as opposed to complete darkness) and how you spend your time from the evening until you drift asleep, such as taking a relaxing bath 1 to 2 hours before going to bed to unwind and prepare your body for a restful night asleep.
If you’re having trouble falling asleep or can’t seem to get rid of your fatigue even after sleeping, why not try some easy methods?
Also read: https://techdigitaltrend.com/ip-addresses-what-are-they-and-why-do-we-care/
