Sleep is an integral part of your life processes and you cannot take it for granted. Adequate amount of sleep is crucial for healthy life. It affects your mind, heart, and other bodily functions.

Getting good sleep gives you so many health benefits:

  • Improved memory
  • Longevity – According to a 2010 study involving women in the 50-79 age-group, the death rate was higher in those who slept less than 5 hours of sleep in the night.
  • Fighting inflammation
  • Improving creativity
  • Improving your physical and mental performance
  • Helping maintain healthy weight – According to a study at the University of Chicago, the dieters who received more rest lost more fat compared to the sleep deprived subjects. The latter also lost more muscle mass.

There are many more reasons to ensure that you get at least 6 hours sleep every night.

How to Sleep Longer

How to Sleep Longer

If you are finding it difficult to get the required amount of sleep, here are some foods to help you improve it. These food will also help improve your sleep quality.

1. Raw Honey

When you are asleep, your brain uses high amounts of energy. The brain gets this energy from liver glycogen. This is the first source of energy, followed by muscle glycogen. This is why you should have a little raw honey before you go to bed. The liver gives preference to storing it as liver glycogen.

Raw honey is considered far better in the production of liver glycogen than using processed honey which is available in the supermarket.

When you take raw honey without any proteins, it will increase your blood glucose slightly before you go to sleep.

2. Eat Fish

Fish contain high amounts of tryptophan, which works as a natural sedative. It helps you sleep better. The following are good examples of seafood type to help improve your sleep quality:

  • Cod
  • Shrimp
  • Halibut
  • Tuna

In fact, most types of seafood are good for sleep. It is recommended to choose wild caught fish instead of farmed ones.

Turkey and chicken are other examples. They have high levels of this amino acid, which helps in increasing your serotonin levels. You should however avoid deep-fried fish and chicken wings. They are difficult to digest and are packed with unhealthy fat.

3. Eat More Bananas

Bananas are packed with both magnesium and potassium. These two minerals are great in promoting muscle relaxation and promoting sleep.

Many times people suffer from muscle cramps and restless leg syndrome at night because they have magnesium deficiency. It is recommended to take just one banana a day. It will help you sleep faster and deeper.

4. Almonds

This is another great source of magnesium. Almonds also contain high levels of calcium. Enjoy a handful of almonds everyday and they will do much more than giving you a good night’s sleep.

How to Sleep LongerImage Source

5. Basil & other Fresh Herbs

Fresh herbs like basil and sage create a calming effect. They have special compounds that reduce tension, make your feel relaxed and promote sleep.

You can prepare your own homemade sauce using these fresh herbs. But don’t take herbs like black pepper or red pepper because they work as stimulants.

Eat Foods with Melatonin

As a general rule, you should eat more food that increases your melatonin levels. Pineapples, for example, have very high amounts of this compound. Bananas and oranges are other examples. Some of the other foods that help give you a melatonin boost include tomatoes, sweet corn, barley, rice and oats.

So start taking these foods everyday and you will start feeling more relaxed at nighttime and sleep more hours.

References:

http://www.health.com/health/gallery/0,,20459221,00.html

http://www.prevention.com/food/foods-better-sleep

https://health.clevelandclinic.org/2014/06/5-foods-that-help-you-sleep/

http://naturalsociety.com/8-foods-naturally-increase-melatonin-sleep/