5 Best Foods For Better Sleep

Adequate sleep is essential to optimize muscle repair and growth. Unfortunately, we find it difficult to get the recommended sleep time, which is 7-9 hours every night.

Sleep quality also affects the production of Human Growth Hormone (HGH) which is important for muscle building. In addition, lack of sleep also makes you hard to lose weight.

Fortunately, some foods can help you sleep. Do not forget to put this food into your grocery list.

1. Salmon

A study in the Journal of Clinical Sleep Medicine found that those who consumed salmon 3 times a week for 6 months achieved deep sleep faster than those who obtained more protein from chickens or cows.

These salmon lovers tend to have a more stable heart rate and higher vitamin D levels. Vitamin D deficiency does adversely affect the quality and quantity of sleep. In addition to salmon, fish mackerel, sardines, and other fatty fish is also not less powerful.

2. Peas

Peas also play a role to make you sleep. Food is the source of fiber, each half cup contains 15 grams of fiber.

A 2016 study from Columbia Medical School reveals that a diet high in fiber can actually make you stay longer in a state of sluggish sleep, a level in restorative restful sleep against the body.

3. Cherry Juice Tart

Cherry tart juice also proved able to improve the quality and duration of sleep. This is because the content of melatonin in the fruit is usually used as a decorative cake tart is able to ward off insomnia. Melatonin is a hormone that is able to support good sleep habits.

Choose juice that contains 100% cherries. Avoid products that contain lots of filler.

4. Soybeans

Isoflavones is one of the powerful secret weapons to get quality sleep. This compound can be found in soybeans. A study in the Nutrition Journal reveals that higher intake of isoflavones is associated with improved duration and sleep quality.

Isoflavones have mild estrogenic effects. Because estrogen plays a role in regulating your sleep, it makes sense that higher intake can trigger a good night's sleep.

5. Pistachio

Pistachio contains fiber, protein, and healthy fats. Consuming a handful of pistacio every day can help you sleep more soundly. These green beans are a source of vitamin B6, the body's necessary vitamins to produce melatonin and serotonin.

If you have trouble controlling the portion while consuming these delicious beans, try eating peanuts that are still unpeeled. This skin peeling activity can help control your intake.