Jakarta, goldensamoyed Indonesia
—
Many people are willing to spend money to buy tools
sleep
, ranging from white noise machines, anti-light curtains, to sleeping masks.In fact, the secret to a good night’s sleep may not be on the bedside table, but in the contents of your plate.
A recent study published in the journal Sleep Health found that people who regularly consume more fruit, vegetables and complex carbohydrates such as whole grains tend to experience better sleep and wake up less easily at night.
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The study also stated that those who met the CDC recommendation, namely five servings of fruit and vegetables per day, experienced an average increase in sleep quality of up to 16 percent compared to those who did not consume them at all.
Nutritionist Michelle Losh explains that the secret behind the calming effects of fruits and vegetables lies in their nutritional content.
“Fruit and vegetables are rich in melatonin, magnesium, serotonin and potassium. All of these substances play an important role in regulating the sleep cycle, calming the mind and body, and helping you sleep more quickly and soundly,” he said, reporting
Real Simple
.
Unfortunately, most people still lack this intake.The 2019 report shows that only around 12 percent of adults consume the daily recommended amount of fruit, and only 10 percent reach the vegetable target.
The good news is, you don’t need to go on a strict diet to fix it.A few simple changes can help.For example, with:
• Eat raw fruit with your favorite sauce or yogurt.
• Add vegetables and fruit to smoothies.
• Make colorful salads.
• Steam and add a little salt and pepper.
• Lightly sauté in olive oil.
• Mix vegetables into soups or stews.
“Some of the best fruits and vegetables for improving sleep quality include bananas, kiwi, apples, sweet potatoes, carrots, broccoli and dark green leafy vegetables,” adds Losh.”The most important thing is to make sure there are enough every day.”
So, before purchasing a new sleep aid, it might be worth checking your shopping basket.It could be that the key to a good night’s sleep is actually hidden among the colorful fruits and vegetables.
(tis/tis)
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