Sound sleep is necessary for our daily mental and physical recovery. However, sleep disturbances can lead to a decline in sleep quality, resulting in a risk of many health problems. A recent review published in the Journal of Food Science has identified five different food categories that can help promote good sleep. All these foods are related to better intestinal health, which also helps in promoting better sleep. A healthy intestine microbiom can be obtained by incorporating these foods in your daily diet.
Here are 5 food groups for better sleep quality and better intestinal health:
1. Probiotics
Probiotics are live microorganisms that are consumed, which usually improve or restore intestine microbyota. One study examined the effects of probiotics at 200 mg/day for 4 weeks in 40 healthy participants and found significant improvement in sleep quality.
Foods with probiotics include:
- Curd
- Misso
- tempeh
- Soy beverages
- Buttermilk
- fermented milk
2. Prebiotics
Our gastrointestinal tract contains about 100 trillion microorganisms, known as intestine microbiomes. Prebiotics are types of fiber that feed your friendly intestine bacteria. A healthy intestine is associated with good sleep. The review identified a study, stating that diet prebiotics and bioactive milk parts improved NREM and REM (Rapid Eye Movement) sleep.
Also read: 5 kitchen spices that help to induce good night sleep – expert shares herbal tea recipe
Prebiotics foods include:
- Garlic
- Onion
- Banana
- Soybean
- Shybish
- wheat
- Cereal
- Bread
3. Sinbiotics
Synbiotics are a combination of probiotics and prebiotics that work together to improve the health of the intestine. In a study that involves female patients with fibrromialgia (a chronic condition that causes sleep issues), synbiotics were associated with an increase in the duration of sleep.
Researchers have developed many synzeric dairy products such as:
- Curd
- Different types of cheese
- ice cream
- Curd-based drinks
- Fermented skim milk
4. Postbiotics
Postbiotics are passive microorganisms or their components that contribute to intestine health and overall health. They arise when beneficial intestine bacteria metabi prebiotics or probiotic components. Studies have found that postbiotics are associated with improving the quality of waking up, improving sleep quality, reducing sleep delays, and increasing slow sleep.
Also read: Nutritionists tell how to plate your food to lose weight
According to Harvard Health, you can increase the amount of postbiotics useful in your system, such as by increasing the intake of fermented foods such as Kifir, Tempeh and Kimchi.
5. Fermented foods
Ferred foods are protected using a centuries -old process that increases the shelf life of food, nutritional value and gives a dose of healthy probiotics. A study examined the effects of fermented milk on sleep among young adults facing educational examination stress. In 11 weeks, participants who consumed fermented milk maintained sleep quality, as the morning alertness and protected deep sleep stages have improved.
Top Ferred Foods that you can add to your diet include:
- Kimchi
- Comombha
- Soccercrat
- Curd
- Misso
- Cheese
- Jarman
Include these nutritious foods in your daily diet for better sleep quality.
Disclaimer: This material including advice only provides general information. This is not an alternative to qualified medical opinion in any way. Always consult an expert or your doctor for more information. NDTV does not claim responsibility for this information.
