There are many benefits of quality sleep including boosting the immune system, preventing chronic diseases, and helping the digestive system. Therefore, it is important not to overlook poor quality sleep.
Signs of Sleep Not Sound
Other signs of your sleep are not good enough, ie you sleep too long, wake up more than once at night, or often wake up from sleep for 20 minutes or more.
But don’t worry, there are several ways to sleep better like, create a comfortable sleeping atmosphere, avoid putting gadgets in the room, and manage stress.
In addition, the quality of sleep can also be affected by foods or drinks that are rich in nutrients, such as omega-3, vitamin B, vitamin D, carbohydrates, proteins, and melatonin.
Food and Beverages to Improve Sleep Quality
To get quality sleep, you should avoid consuming excessive food or drinks at least 2-3 hours before going to bed. This can increase the risk of heartburn and insomnia which results in poor quality sleep.
Some foods and drinks that are useful for improving sleep quality are:
This staple food is useful for improving sleep quality. The content of carbohydrates in white rice is useful for improving sleep quality. However, still limit the number of portions.
For those of you who like to eat fish, it’s time for you to be happy, because the content of omega-3 and vitamin D in fish is beneficial for improving sleep quality. Fish that can improve sleep quality are tuna, salmon and mackerel.
One type of bean that feels good when consumed in chocolate, is also useful for improving sleep quality. Magnesium contained in almonds is useful for improving the quality of sleep, especially for those of you who suffer from insomnia.
Fruit that is rich in melatonin, such as bananas, kiwi, pineapple and oranges, is useful for improving sleep quality. For those of you who suffer from insomnia, you can eat two kiwifruit before going to sleep to make your sleep more quality.
Chamomile tea is believed to be beneficial in reducing the risk of cancer and heart disease. But consumption of this type of tea before going to bed, will also make your body more relaxed, which then can make your sleep more qualified.
The benefits of milk are not only for children. The tryptophan and melatonin content in milk is also useful to improve the quality of adult sleep. So, there’s nothing wrong with getting used to drinking warm milk before going to bed.
If you have done the above methods, but you still feel tired even though you have slept for a long time, often experience insomnia, frequent snoring, and lack of concentration while on the move, it is advisable to consult a doctor so that appropriate treatment can be given.