How much Good Sleep do you need? 7 Foods That Bring Better Sleep?

Good sleep is just as important as diet and exercise to stay healthy in everyday life. Both quality and quantity of sleep are important parts.

If you get a good night’s sleep, your whole day goes well, and your mind and brain remain healthy during the day, which allows you to function well.

If you don’t get enough sleep at night, you feel tired and weak during the day and don’t feel like doing anything.

Generally, a person needs seven to eight hours of sleep per day but due to today’s hectic lifestyle and our irregular diet, healthy sleep is becoming difficult.

Due to lack of sleep, people have resorted to taking sleeping pills. But consuming too much medicine can harm health.

A hormone called melatonin plays a role in maintaining good sleep by maintaining our sleep and wakefulness processes. If Its level is maintained in our body, we get good sleep. Normally, these hormones are produced automatically in the body.

Some vitamins and minerals also play an important role in getting good sleep. The amino acid in food increases tryptophan levels. Tryptophan helps in the production of the sleeping hormone melatonin.

It can also be increased by adding certain foods to the food.

So today we will talk about which substance in food can lead to good sleep.

Milk

Milk is rich in substances called tryptophan and melatonin that strengthen the digestive system and help increase blood flow. Milk is a nutritious food for good health.

Milk is rich in calcium and other nutrients. that help in strengthening every part of the body. From scientists to Ayurvedic people, everyone tells you to sleep with warm milk at night. Drinking warm milk reduces stress.

Banana

Bananas are also rich in amino acids and melatonin, apart from this, they are also rich in nutrients like riboflavin, calcium, niacin, folic acid, potassium, etc. The carbohydrate in it releases hormones that calm the brain.

Oats

Oats are an excellent source of melatonin. Oats may help you sleep better, but they do not cause diseases like BP, diabetes, and heart disease. Oats help our body relax and sleep well.

Almonds and walnuts

The amount of melatonin in almonds and walnuts is enough to bring good sleep. They are beneficial for health.

It contains essential vitamins and minerals, like fiber, protein, magnesium, manganese, iron, phosphorus, copper, calcium, and selenium. Omega-3 fatty acids can reduce the risk of diabetes and heart related diseases. it balance blood pressure. Since walnuts are a good source of melatonin, they also improve sleep quality.

Chamomile tea

Chamomile tea is a herbal tea. It is beneficial to our health in many ways, as the nutrients in it strengthen our immune system and relieve depression, anxiety and stress. It contains an antioxidant called apigenin. Which activates the nerves in the brain that help us sleep.

Kiwi

Kiwi contains vitamin C, folic acid, potassium, anti-inflammatory, and antioxidant. Kiwi helps in strengthening our digestive system. Due to the anti-inflammatory and antioxidant properties of kiwi, it also helps in reducing inflammation and cholesterol in the body. Kiwi increases serotonin hormone which is necessary for sleep. Kiwi is the most nutritious fruit with the lowest calories.

Honey

Honey is considered an excellent medicine in Ayurveda. Honey is rich in anti-oxidants and anti-bacterial. Which is beneficial for our bodies. Honey can be added to warm milk or herbal tea and consumed.

Other Best Sleep Supplement

When discussing the best supplements to enhance sleep, it is important that you consult a doctor for any medical conditions or medications you may be using. Regardless of what experts suggest, here is a list of some common sleep supplements that some people use to enhance the quality of their sleep:

1. Magnesium: Magnesium is a mineral that can aid with sleep. Magnesium supplements are usually taken at night, as it can help with relaxation and induce relaxation to fall asleep.
2. Melatonin: The hormone melatonin can help preserve your sleep regime. It can be taken alone or with other supplements.
3. 5-HTP (5-Hydroxytryptophan): 5-HTP may increase serotonin levels in your brain, which may improve sleep quality.
4. Lavender Oil: The aroma of lavender oil can help you sleep by providing a calming effect. You can use it as aromatherapy or as a supplement.
5. B-complex vitamins: B vitamins can help improve sleep patterns, so B-complex vitamins may be a consideration.

Please note that before using sleep supplements, you should consult with your doctor. Apart from the doctor’s advice, overuse of supplements can be bad, so you should follow the advice and directions.

How much Deep Sleep Do You Need?

As the morning dawns, golden rays kiss your room softly, you open your eyes and you feel a sense of calm and embrace. This is called the precious part of sleep – deep sleep. But the question comes that how much deep sleep do we need and what is its importance?

What is deep sleep?

Deep sleep, also called rapid eye (REM) sleep, is one of the four stages of sleep. The name is derived from the characteristic eye movements in which your eyes move rapidly back and forth. This stage of sleep is where most of our dreams occur and can be important to our mental health.

Importance of deep sleep

1. Mental Health: During deep sleep, our brain experiences and evaluates dreams in a healthy way. This is important for mental health and thoughtfulness.
2. Ability to Learn: Deep sleep boosts your mental health as well as your ability to learn new information.
3. Health: Other benefits associated with deep sleep include a stronger immune system and a healthy heart.

How much deep sleep do you need?

It is generally recommended for different age groups:

1. Teenagers (18-25 Years): Youngsters need 7-9 hours of deep sleep per night.
2. Adults (26-64 years): Adults also need 7-9 hours of sleep, but some people can only sleep for 6 hours and still remain perfectly healthy.
3. Older Adults (65+ Years): Older adults generally need 7-8 hours of deep sleep, but some People can remain healthy even with less sleep.

If you are leading a lifestyle these days and are not meeting your need for deep sleep, try to modify yourself to get more sleep. Practicing experimental concepts such as yoga and meditation from time to time can also improve sleep.

If you feel that your deep sleep is decreasing and the reason for this is suspected to be a serious disease, please consult a doctor. By following a healthy sleep regimen, you can affect your physical and mental health in a beautiful and positive way.

Why is good sleep necessary?

• Good sleep is directly related to the brain. If we have good sleep, we can do any work with concentration. This increases our productivity. The work can be done quickly. Also, good sleep helps us focus. Also enhances memory and knowledge.
• A person’s blood pressure remains balanced with good sleep. It reduces the risk of heart disease. Also, the risk of other diseases is reduced.
• According to research, good sleep also reduces the risk of gaining weight. Due to a lack of good sleep, our body is more able to fight against any diseases. and protects the body from any kind of infection.
• A healthy diet is very important for good sleep. To function well during the day, for a good immune system, for good productivity in the workplace, for good looks, etc. For healthy sleep is indispensable.
  

You can also use the following tips for better sleep

• Do not drink any kind of caffeine like tea or coffee two hours before going to sleep.
• Create a routine in your daily life and keep a set time from bed to wake up and also take some time for exercise.
• If you have any disease like diabetes blood pressure etc. then take your medicines on time.
• Do not smoke before sleeping. Try to avoid digital screens (mobile or TV) before sleeping.
• Create the right atmosphere in your bedroom. Remove unnecessary items. The more clean your bedroom is, the more positive and peaceful the atmosphere will be.
• Bathing or reading a book before going to bed is the best habit.

Conclusion

Finally, if your heart and mind are very light, you will sleep well, so if something or someone is bothering you inside, try to forgive or forget it. Have compassion in your heart for yourself as well as for others.