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We all know that the human body needs sleep to function; your body and brain do so much for you that it is really important to give them 7-8 hours of rest every night. Some of us find it difficult to rest after a long day, but sleeping, especially now in light of the COVID-19 pandemic, is very important - it is a key component in boosting your body's immune system.
Before we give you the list, we want to introduce you to the fact that being active throughout the day and exercising will help your sleep patterns. Additionally, we would like to explain that tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It plays a vital role in the production of nervous system messengers, especially those related to relaxation, rest and sleep.
–Edamame: a cup of soy has more than 122% of your daily tryptophan. Edamame is also the healthiest and freshest way to eat soy.
-Miso: the amino acids in miso (fermented soybeans) increase the production of melatonin in the body, which is a natural inducer of sleep.
- Flax seeds: when sadness or worry is keeping you awake at night, sprinkle a couple of tablespoons of flax seeds on your food at night, it is high in omega 3 fatty acids, which affect the brain as natural stimulants mood.
-Oat: a rich source of melatonin, which causes natural drowsiness, along with heat, leads to a good night's rest.
-Warm milk: not just a myth! The calcium in milk helps the brain absorb tryptophan, which is also found in milk. Also, psychologically, most of us remember this as a child's bedtime drink.
-Greek Yogurt: The protein in Greek yogurt stabilizes blood sugar and suppresses your appetite overnight. Calcium helps reduce stress, allowing you to calm down and recover from your day, leading to a better night's rest.
-Hard boiled egg: the protein in the egg will keep you full all night because the digestion of protein is long and slow.
-Almonds: a good source of magnesium, which helps the muscles in your body to slow down and relax. As soon as your muscles relax, so does your brain, which means sleep! Almonds also contain a protein that stabilizes blood sugar, leading to a more restful sleep.
Chamomile Tea: This tea has been used for centuries as a natural sleep aid due to its widely known calming effects on anxiety.