![]() Given that bananas are among the top sources of potassium, it is important to note the health advantages of potassium. ![]() A banana can be the ideal food to help you relax before bed because stress and worry are frequently linked to sleep issues including insomnia. These glands enhance the stress hormones when magnesium levels are low. Magnesium also impacts the hypothalamus, a region of the brain that regulates the pituitary and adrenal glands. Melatonin, a hormone that induces sleep and regulates our circadian rhythm, often known as the sleep-wake cycle, is regulated by serotonin.īananas are also a good source of magnesium, which supports a healthy circadian cycle, the body's internal clock. Serotonin is a neurotransmitter that promotes relaxation by slowing down signals to nerve cells, and tryptophan aids in the production of serotonin. ![]() Since tryptophan cannot be produced by the body, eating a banana helps to increase levels of the amino acid. Tryptophan, an important amino acid that can be found in bananas, has been shown to enhance the quality of sleep. The hormones serotonin and melatonin that are produced as a result of these nutrients are key to falling asleep faster and staying asleep longer. BananasĪlong with being a good source of magnesium, vitamin B6, and protein, Bananas are widely known for having a lot of potassium. Although it's been noted more research is currently required into kiwis, the current studies suggest that eating 1-2 kiwis an hour before bed may help people to fall asleep faster and stay asleep longer. The research shows in this study that when kiwi was consumed over a period of 4 weeks it was found to improve sleep onset, duration and efficiency. It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects as well. Kiwis are said to have sleep-inducing qualities, allowing those who eat it before bed to fall asleep faster and for longer (Image: Getty Images)įolate deficiencies can also lead to symptoms of insomnia and fatigue, thus the levels of folate in kiwis could improve sleep quality for those who suffer with sleep conditions. It is an end product of L-tryptophan metabolism, which is related to rapid eye movement (REM) sleep and low levels may cause insomnia. Serotonin is one of the key chemicals that is found in high doses in kiwis. It's been hypothesized that the high antioxidant capacity, serotonin and folate content of kiwifruit may contribute to the observed sleep benefits of kiwifruit consumption. However beyond just their health values, kiwis have been said to have sleep-inducing qualities, allowing those who eat it before bed to fall asleep faster and for longer. Kiwi fruit are well known for their significant number of nutrients and antioxidants as well as high levels of fibre, folate and potassium. When adding the fruit or the juice into your bedtime routine it’s advised to consume daily in the morning and 1-2 hours before bedtime for optimal effect. However, the pure fruit is full of antioxidants, vitamins and fibre so can offer many other health benefits such as: It's important to note that tart cherry juice can contain added sugar, when too much sugar is incorporated into a diet can be harmful, so it’s recommended to choose no added sugar options if available. The enzymes within the cherries keep the tryptophan in the body longer so not only do you fall asleep quicker but stay asleep longer. Tart cherry juice also increases the bioavailability of tryptophan which has been found to decrease the time taken to fall asleep. The benefits mentioned in these studies may come from the fact that tart cherries have higher concentrations of melatonin, which is a hormone that regulates circadian rhythm and promotes healthy sleep. The same effects have been reported in other tests as well. Thus, the outcome is overall increased sleep efficiency. ![]() In one study It was discovered that consuming two one-cup portions of tart cherry juice daily resulted in the ability to fall asleep faster, more overall sleep time and significantly less awakenings. Tart cherries or tart cherry juice have been found in studies to have great sleep benefits. Read More: Health stories by Derbyshire Live Tart Cherries ![]() However, through meticulous testing these foods have been proven to help give people a great night’s sleep. Well, not to worry, as sleep experts at Bestmattress-brand analysed multiple scientific studies that have been medically reviewed and found three fruits that aren’t just good for improving your health but also improve your quality of sleep.ĭiet and sleep are both complex, and every individual responds differently to foods and other remedies that are supposedly good for sleep. Now that odd period of time between Christmas and New Year has come to an end, you may find that you've messed up your sleeping pattern ever so slightly. ![]()
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