When I was still a student, I had terrible sleeping habits, especially when it was vacation period. I would stay up late, sometimes not sleep because of unfinished school works, and it eventually took a toll on my overall health. Obviously, I was tired all the time as well.
Now, I’ve managed to regulate my sleeping schedule. Even if I do go to bed late, I still try to get at least six hours of shut eye in so I won’t feel too groggy the morning after. (Coffee is also a lifesaver.) But the past few days have been difficult for me—maybe it’s because of my upcoming flight. While the ‘ol warm milk trick is an effective way to help get a good night’s sleep, this might not work for everyone. So what else can you eat and/or drink to nod off? Check our list to find out.
If you love munching on almonds, you’re in luck because they have melatonin, a sleep-regulating hormone. Healthline also noted that the magnesium in this nut will greatly help in improving sleep quality because it reduces the effect of cortisol, a stress hormone. You just need to consume at least one ounce and you’re good!
White rice or oatmeal
Lucky for us Filipinos, white rice can actually help you fall asleep. Because it’s high in carbohydrates and low in fiber, it has a high glycemic index which can improve sleep quality. A study cited that consuming rice a few hours before going to bed is ideal.
Looking for a healthier carb option? Try oatmeal. Just like white rice, this can make you feel drowsy after eating a bowl. Psychology Todayalso mentioned that this will boost the serotonin in your brain, which is responsible for soothing it. Feel free to customize your oatmeal too, and we suggest using a few slices of kiwi.
The Sleep Doctor cited a study saying that kiwi is a must-eat fruit for those having trouble dozing off. Researchers found that consuming kiwi daily will improve both sleep quality and quantity. It’s said that it has high antioxidant and serotonin levels, as well as vitamin C that helps treat sleep apnea. Now we just love this fruit even more.
I love cherries and cherry juice so much that I used to snack on a jar when I was a kid. Little did I know that the latter actually contain natural melatonin and improve sleep. It’s also found that cherry juice is rich in anti-inflammatory nutrients that help in soothing muscle soreness after working out. A medical study even likened the effect to ibuprofen. Who knew cherries would have a uses other than be a sundae topping and cough medicine flavor?
Tuna and salmon
A University of Pennsylvania study in 2017found that people who eat more fatty fish like tuna and salmon have high sleep quality. The researchers said that the high Omega-3 level greatly helped. Additionally, they mostly focused on schoolchildren and found that they passed more exams after eating more fish. So you get better sleep and straight A’s—time to run to the supermarket.
Hello, cheese lovers, you’re doing it right if you have cottage cheese in your diet. According to Sleep Foundation, this is high in lean protein and also have trytophan, which may increase serotonin levels. Feel free to turn this into a dessert as well—let’s say, add some berries for an impromptu cheesecake dish.
Art by Marian Hukom
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