The findings revealed that individuals who displayed poor sleep patterns are more likely to be overweight and obese and are also prone to poor metabolic health, leading to an increased risk of Type-2 diabetes. Over 1,615 adults were analysed for the study. The participants reported how long they slept and kept records of food intake. They had blood samples taken and their weight, waist circumference, and blood pressure were recorded. The study that appeared in the journal PLOS ONE, further noted that shorter sleep was also linked to reduced levels of HDL cholesterol in the participants' blood-another factor that can cause health problems. HDL cholesterol is 'good' cholesterol which helps to remove the 'bad' fat from the blood. HDL cholesterol levels protects overall heart health, and protects the heart from cholesterol linked heart ailments. The amount of sleep we need differs from person to person, but the current consensus is that seven to nine hours is best for most adults, the researchers conclude. Here are five foods that you can include in your daily diet to get better sleep every night.
1.Milk: Drinking warm milk acts as a great sleep supporter. It contains tryptophan, an amino acid which converts into serotonin. Serotonin is known to induce calming effects in the brain.
2.Flaxseeds: Flaxseeds are a good source of omega-3 acids, magnesium and tryptophan. Magnesium serves as a great muscle relaxant. On the other hand, Tryptophan helps in releasing serotonin and omega 3 acids which are known to reduce instances of anxiety and depression.
3.Bananas: Bananas are packed with magnesium and potassium - both of which are natural muscle-relaxants. They are also full of good carbs that make you feel sleepy.
4.Almonds: Like bananas and flaxseeds, almonds are dense with magnesium that will help you catch more quality sleep. Almonds also help in regulating your blood sugar levels while sleeping.
5.Walnuts: Walnuts are also packed with decent amount of tryptophan, that helps the release of serotonin, the pleasure hormone which has a calming effect on the body
