Having a good night’s sleep is essential for your overall health. It may reduce risks, such as chronic illnesses. It keeps your brain healthy and boosts your immune system. 

The recommended amount of sleep each day is between seven and nine hours. Rest is best when interrupted and at night time. Your circadian rhythm is dependent on properly timed sleep. This is a struggle for many people, though. 

What is the sleep circadian rhythm?

Circadian rhythms are best defined as 24-hour cycles that are part of the body’s internal clock. The ‘clock’ keeps running in the background to carry out essential functions and processes, The Sleep Foundation explains. One of the most necessary and well-known circadian rhythms is the sleep-wake cycle.

Circadian rhythms make sure that the body’s processes work well at various points during a 24-hour period. The term ‘circadian’ is from the Latin phrase “circa Diem” or, in English, “around a day.”

Circadian rhythms exist in all types of organisms on earth.  

In humans, circadian rhythms coordinate mental and physical systems in the body. Our digestive systems produce proteins to match the typical timing of meals, and the endocrine system regulates hormones to suit average energy expenditure.

Healthline offers many strategies to get good sleep. This includes changing your diet. Particular food and drinks have sleep-promoting properties. Here are some options which could enhance the quality of your sleep.

Almonds for sleep

Almonds are a type of tree nut. They come with many health benefits and nutrients. Twenty-eight grams of the dry roasted nuts contains 18% phosphorus and 23% of riboflavin. This is needed for adults daily. Almonds also provide 25% of manganese seeds (for men). The daily manganese dosage for women is 31%. You can find this in almonds too. 

Almonds can boost your sleep quality because they are a source of the hormone melatonin. Melatonin signals your body to prepare for sleep. 

Turkey

Turkey is high in protein. It keeps your muscles strong and regulates your appetite. The protein in turkey is said to be associated with better sleep quality. You may wake up less through the night. 

Turkey has properties that make some people tired after eating. It contains the amino acid tryptophan. This increases the production of melatonin. 

Chamomile Tea before you sleep

Chamomile tea is a popular herbal tea. It is known for its flavones. Flavones are a class of antioxidants. They reduce inflammation which could lead to chronic diseases, such as cancer and heart disease.

Drinking chamomile tea may boost your immune system. It also reduces anxiety and depression and improves skin health. The tea has properties that may enhance your quality of sleep. The main property is called apigenin. Apigenin binds to specific brain receptors. The receptors promote sleepiness and reduce insomnia.

Kiwi

Kiwis are low-calorie and nutritious. It contains folate and potassium. There are also minerals traced in kiwis. 

Kiwis may benefit your digestive system, reduce inflammation and lower cholesterol. They are high in fibre and carotenoid antioxidants.

Sometimes, the sleep-promoting effects of kiwis are because of serotonin. Serotonin is a brain chemical that regulates your sleep cycle. 

The anti-inflammatory antioxidants, such as Vitamin C, may also assist with your sleep quality. Eating one or two medium kiwis could help you fall asleep faster and stay asleep longer. 

Tart Cherry Juice

Tart cherry juice provides essential nutrients such as magnesium, phosphorus and potassium. The liquid is known for promoting sleep because of the high amounts of melatonin. 

Its role in relieving insomnia has been studied and confirmed by multiple studies. 

Fatty Fish

Salmon, tuna, trout and mackerel are known as fatty fish. They have loads of Vitamin D and are very healthy. Omega-3 fatty acids and Vitamin D in fatty fish can potentially enhance sleep quality. This is because fatty fish increases the production of serotonin. 

Walnuts

Walnuts are abundant in nutrients. The famous tree nut has over 19 vitamins and minerals. They are rich in phosphorus, magnesium, manganese and copper. 

Walnuts may boost your heart health. Studies have shown that they can reduce high cholesterol levels. Equally important, researchers claim that walnuts improve sleep quality. They contain melatonin. 

A handful of walnuts before going to bed may help if you struggle with sleep. 

Passionflower Tea

This herbal tea traditionally treats health ailments. Passionflower tea is rich in flavonoid antioxidants. Flavonoid antioxidants play a role in reducing inflammation, boosting your immune system and reducing the risk of heart disease. 

Additionally, passionflower tea has the potential to reduce anxiety. Apigenin is an antioxidant in tea that may bring upon anxiety-reducing effects.

White Rice

White rice is a staple food in many countries. The bran and germ in white rice are removed. Therefore, it is lower in fibre, nutrients and antioxidants. It does contain a decent amount of vitamins and minerals. 

Eat white rice an hour before you go to sleep. White rice has a high GI. It will improve your sleep and keep your stomach fuller for longer.

It may be best to consume sleep-enhancing food and drinks two to three hours before bed. Eating immediately before bed may cause acid reflux. Research on the subject continues.

The Medical Society is passionate about proper health and nutrition for both children and adults. The Medical Society covers you and your family for whatever unforeseen illnesses may come your way, offering affordable healthcare for adults.

Starting from R89 a month, we cover our members for unlimited nurse-room visits, as well as dietary advice from professionals.