The human body needs about eight to 10 hours of good sleep daily.
Poor or insufficient sleep causes mood swings, unproductiveness, and adverse health effects including stroke and insomnia.
Do you find yourself, after a stressful day, staring at the ceiling, unable to find repose? Try out these foods below.
Fig packs potassium, magnesium, calcium, and iron. These minerals help with blood flow and muscle contraction, which are key for falling asleep.
Sometimes, all you need is water to sail you away to sleep. The water content of watermelon will hydrate you before bed and induce sleep.
Since dehydration can impact your ability to fall asleep, choosing watery fruits can make up for any deficits. Like watermelon, cantaloupe relives dehyrdration, calms your nerves and rocks you into sleep.
4. Sweet potatoes
Sweet potatoes are great sources of potassium, magnesium, and calcium to help you relax. Magnesium is a powerful mineral that is instrumental in sleep and is a natural relaxant that helps deactivate adrenaline.
The nutrients in dried plums - vitamin B6, calcium, and magnesium - help make melatonin, the hormone that regulates sleep.
Almonds contain tryptophan and magnesium, which help to naturally reduce muscle and nerve function while also steadying your heart rhythm.
Cherry is another good source of naturally occurring melatonin, a hormone which regulates your sleep cycle.
8. Dark chocolate
For a better mood, increased concentration and ease of sleep, dark chocolate has got your back. Its serotonin content will relax your body and mind and send you sleeping in no time.
The magnesium and potassium content in banana serve as muscle and nerve relaxants.
10. Dairy products
Milk, low-fat yoghurt, cheese all contain tryptophan, an amino acid that when ingested gets turned into the neurotransmitter serotonin and then converted into the hormone melatonin.
Broccoli is a rich source of calcium, another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep.