Some people suffer from sleep disorder, as mild as they find hard to fall asleep, or as severe as insomnia. Scientists has linked foods and sleep improvement, then produced outcomes gave us the best consumptions to have a better sleep.
Ranked sleep benefit foods include:
Fish—Most fish—and especially salmon, halibut and tuna—boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences. Other B6-rich foods include chickpeas, bananas and fortified cereals.
Jasmine rice—When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice rather than lower-GI long-grain rice, in a study published in the American Journal of Clinical Nutrition. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain.
Tart cherry juice—In a small study, melatonin-rich tart cherry juice was shown to aid sleep. When adults with chronic insomnia drank a cup of tart cherry juice twice a day they experienced some relief in the severity of their insomnia.
Yogurt—Dairy products like yogurt and milk boast healthy doses of calcium—and there’s research that suggests being calcium-deficient may make it difficult to fall asleep. Other calcium-rich foods to try: leafy green vegetables like kale and collards.
Whole grains—Bulgur, barley and other whole grains are rich in magnesium—and consuming too little magnesium may make it harder to stay asleep, reported the Journal of Orthomolecular Medicine.