Sleep is one of the best gifts given to man by the Creator. Imagine how life would be if there was no night at all, and one has to work for a good part of the 24 hours. Scary, right? Well, apart from getting an opportunity to rest, sleep also has several other benefits that you shouldn’t let pass you by. Unfortunately, sleep might sometimes elude you despite having had a stressful day, and of the several options available, natural foods that help you sleep better at night, are definitely worth a try.
In this article, I will be sharing with you 8 amazing foods that help you sleep better at night. Let’s hop into it.
Natural Foods That Help You Sleep Better
These foods and drinks are effective in improving your sleep because they contain sleep-promoting compounds such as serotonin, tryptophan, melatonin, flavonoids, folate, magnesium, anthocyanins, etc.
I will mention the foods alongside the compounds they contain.
1. Milk
If you have been a coffee lover for a while, and it is among the last things you take before going to bed, you might want to replace it with warm milk.
Apart from the good taste it has, milk is also one of the foods that help you sleep better at night. This is because it is rich in calcium, melatonin, Vitamin D, etc. and all of these are compounds that promote your sleep.
2. Walnuts
Sleep promoting compounds such as serotonin, melatonin, magnesium, and calcium are present in walnuts. While scientific research is yet to strongly support it, eating walnuts a few hours before sleep has been associated with a good night’s rest.
3. Add Fatty Fish
Fish contain Vitamin B6, which is important in melatonin production. Melatonin is important in regulating the sleep-wake cycle. Additionally, remember that serotonin is among the sleep-promoting compounds.
This compound is also regulated by omega-3 fatty acids and Vitamin D found in fatty fish. This includes Mackerel, tuna, salmon, and sardines.
With the right amount of serotonin in your body, you are more likely to fall asleep and have a good night’s rest.
4. Almonds
Apart from being a good snack for people trying to lose weight and avoid unhealthy fats, almonds are one of the natural foods that help you sleep better. This is because they are rich in melatonin, a hormone that is very important for regulating sleep.
Almonds also contain magnesium and other compounds. Other nuts you can eat are flax seeds, pumpkin seeds, and sunflower seeds.
5. Kiwi
Kiwi fruit can help you sleep better at night because it contains melatonin, calcium, magnesium, and other sleep-promoting compounds. More research is still needed to establish its actual relationship with sleep, but it is worthwhile to give it a try.
6. Warm Chamomile Tea
Taking tea is one of the ways to relax after a hard day’s work. Chamomile herbal tea has been used for quite a while to treat insomnia.
Its sleep-promoting activity is likely due to the flavonoid compound it contains. Just like several other herbs, its relationship with sleep is still unclear and more research is needed.
7. Dairy Products
Dairy products are also natural foods that help you sleep better at night. These include milk, yogurt, cheese, and crackers. They are rich in calcium. Calcium is important in regulating sleep hormones like melatonin and tryptophan.
8. Chicken
Eating poultry at night can also help you to sleep. Poultry includes chickens, ducks, turkeys, and geese. They contain tryptophan which is an essential amino acid that your body cannot produce and thus must be obtained from food.
It helps your body to make serotonin and melatonin; both are important hormones that enable you to sleep well at night.
Other Foods and Drinks You Can Try Include;
Tart cherries
Lettuce
Barley grass powder
Passionflower tea
Banana
Whole grains
Honey etc.
General Tips for Sleeping Better at Night
Using the foods and drinks mentioned in this article will go a long way in helping you sleep better at night. Nevertheless, for better results, here are some tips that will help you sleep better at night.
Do not eat immediately before sleep
Keep your phone away before you go to bed. If you can’t do this, use a lens that blocks out blue light coming from your phone’s or laptop’s screen.
Do not sleep in a noisy environment
Switch off the lights in your room
Reduce your intake of caffeinated drinks and snacks before sleep
Keep hydrated
Avoid alcohol consumption
Find the best mattress and pillow for you
Conclusion
Whether it is school activities, work at the office or factory, or some workout in the gym, our days are almost always filled with lots of activities. Getting a good night’s sleep is a sure way of taking a break from the hustle and bustle of the day.
Now that you have read our list of some of the foods that help you sleep better at night, you should also apply other good sleep etiquettes in order to achieve optimal results.
Have you tried using any of the foods and drinks above to improve your sleep? We would love to hear about your experience in the comments section
FAQs
I am 25 years old, what is the average amount of sleep I need per night?
For someone your age, getting 7-9 hours of uninterrupted sleep is recommended.
What other natural methods can I use to get better sleep at night?
You might want to try adjusting your daily activities to reduce stress and create a good sleep environment by avoiding noise and bright lights. You might want to keep your phone at least an hour before you go to bed.
I am having trouble sleeping, can I take sleeping pills?
Sleeping pills can come with a lot of side effects when poorly used, thus it is best prescribed by doctors.
Sex is a vital component of every marriage. However, it is considered more of a chore for some couples. The frequency of intimacy is less and the reasons are not farfetched, ranging from the daily hustles to make ends meet, stress at the end of the day, psychological problems, etc. This negatively affects sexual intimacy. As such, looking to Nigerian aphrodisiac recipes for a solution is a good one.
Your libido is affected by several factors, like social factors and biological factors like sex hormones, nutrition, etc. There are some foods that, if consumed, would improve your mood and sexual drive. Hence, taking care of what you consume would, in turn, help improve this important area of your marriage.
Therefore, natural aphrodisiacs are your go-to sex drive enhancer. This is because we consume them normally for a healthy lifestyle. It becomes a win-win as it improves your sexual life in addition. Amazing, right?
Below is a list of 12 natural Nigerian aphrodisiac recipes you should try
10 Aphrodisiac Foods and Drinks You Should Try
1. Watermelon
Who doesn’t like this fleshy food? Watermelon is a popular fruit consumed by many. It is appreciated for its significant hydrating properties. This shouldn’t come as a surprise, as water constitutes over 90% of its total composition.
In addition, research has shown that it is a very important aphrodisiac. It contains important components like citrulline, lycopene, potassium, etc.
More so, citrulline amino acid is present in a substantial amount of watermelon. This citrulline elevates nitric oxide levels in the body. This nitric oxide helps to relax the blood vessels, thereby aiding blood circulation. This blood flow to the male sex organ is important for erection.
Watermelon is now known as nature’s Viagra as it treats erectile dysfunction.
Watermelon can be eaten normally and can be made into juice.
2. Tiger Nuts
Tiger nuts, known as Aya in the Hausa language, have been one of the most recognized aphrodisiac recipes in Nigeria. This is because it contains numerous nutritious components. These include vitamins, minerals, fats, proteins, etc.
One of these significant nutrients is vitamin E. Vitamin E is known to be an important vitamin for fertility in both men and women. This vitamin improves sperm motility, increases sperm count, and boosts sex drive. Consumption of foods rich in vitamin E increases the level of testosterone. Testosterone is a male sex hormone that is a factor in sex drive. So tiger nuts are really helpful.
Tiger nuts can be eaten in raw, dry, or roasted forms or made into a drink.
3. Tiger Nuts Drink
Not everyone loves to eat a raw or dried form of tiger nuts. A better alternative is turning these nuts into a milky drink. It is highly nutritious and has the same effect as the tiger nuts mentioned above.
Also, to make it more nutritious, you can add other ingredients like ginger, coconut, dates, etc.
Note the dark chocolates. Dark chocolates with a high concentration of cacao are an important Nigerian aphrodisiac recipe.
Dark chocolate also aids blood flow, which is necessary for erection because it serves as an antioxidant. It also contains other constituents like phenethylamine, endorphin, and serotonin, which put you in the right mood.
5. Sweet Potatoes
Sweet potato is one of the Nigerian aphrodisiac recipes you should try. They are known to have a robust concentration of potassium. Potassium is a macroelement that helps keep high blood pressure in check. This function, in turn, lowers the risk of erectile dysfunction.
It is also rich in vitamin A, which is important for fertility by enabling better cervical fluid.
You can make your sweet potato into porridge, fry it, etc.
6. Avocados
Avocado is a popular aphrodisiac food. It contains numerous nutrients like vitamins, minerals, fatty acids, etc. All these constituents work together to improve the duration of sex. It also prevents premature ejaculation.
Omega 3 and 6 are vital components of avocados. Women with low levels of omega 3 and 6 lose interest in sex. Consumption of avocados helps improve this deficiency.
7. Almonds
Almonds are known to be very important for fertility due to their high concentration of Zinc. They’re also sources of essential fatty acids, which are important for healthy libido and fertility.
8. Ginger
Ginger is known to be a very important spice. It is used to cook food. It is also used to make drinks.
A good effect of taking ginger is that it aids detoxification and improves blood flow. As stated previously, this blood flow is important for the erection of the male sex organ. More, so, ginger is a good aphrodisiac food as it increases desire, libido, and sexual performance.
Hence, make ginger a part of your regular spices for your kitchen.
9. Dates
Date fruits popularly known to be abundant in the desert are aphrodisiacs. It contains minerals, vitamins, and other nutrients. It has a high level of amino acids which improve sexual stamina.
Date fruits also help to boost the quantity and quality of sperm.
10. Red Pepper (Chili)
Red pepper chili heats the body system thereby allowing increased blood flow. This in turn boosts erection. This is also a regular spice.
Conclusion
In a bid to improve sex drive and overall sexual performance, many have resorted to using various concoctions and drugs. If you ask me, I would tell you that those concoctions have negative side effects. To stay on the safer side, I would advise you to frequently consume the above Nigerian aphrodisiac recipes. They’re all-natural, available, and affordable. Consume them and notice amazing improvements.
Do you find this article helpful? Share your thoughts in the comments section below.
If you are looking for foods that increase breast milk supply, it means you are worried that you are not producing enough. You are most likely worried that your baby is not getting enough milk he deserves. Or you are worried that you are not well nourished for your body to produce enough breast milk.
You are worried and stressed out trying to understand what to eat and what not to eat to increase the milk supply. Mothers want to know they are doing their best for the health of their babies. Certain foods are known to induce lactation and they are called Galactagogues. Below are some of the foods we found useful for you:
Foods that Increase Breast Milk Supply
1. Fenugreek
It is a natural herb that can be used to increase lactation. Fenugreek is known to be an excellent galactagogue for women trying to increase their milk supply. They also have phytoestrogens that are essential in boosting lactation.
To benefit from this herb, drink it before sleeping and it will not only increase your milk supply but also the quality of your milk.
2. Garlic
Apart from being nutritious and a healthy spice we add to our meals, it is also a galactagogue that helps women boost their milk supply. It has been used as a natural lactation aid and for other health benefits.
Furthermore, garlic may alter the taste of milk which may trigger colic in babies. You should try to notice if your baby reacts after you consume garlic. You will know if your baby is allergic or not by doing so.
3. Papaya
Papaya contains lactogenic effects and its leaves can increase breast milk supply. It is a fruit that can be eaten as it is, added to foods when cooking or in soups. The fruit contains phytochemicals and enzymes responsible for breast milk supply. It can improve digestion, enrich you and your baby with vitamins and minerals.
4. Carrots
Carrot is a rich vegetable that provides nutrients. It increases breast milk due to the presence of phytoestrogens that have lactogenic effects in carrots. Carrots are also rich in Vitamin A and potassium, they help to improve the quality of the milk you produce. It can also help you to lose weight as well. You can eat carrots raw, in salads, juices, foods, dessert as it is a delicious orange rich vegetable.
5. Basil
Basil leaves have a soothing effect and are rich in antioxidants. It is common in some countries for using basil leaves to increase breast milk supply since it is a medical herb. In addition, it is added to tea for a calming effect. It is also added to foods when cooking to boost milk supply in nursing mothers.
6. Sesame Seeds (Egusi)
It is rich in calcium, protein, fibre, essential nutrients. Egusi has quercetin a phytochemical that increases prolactin secretion and breast milk supply. You can add it to your salad as toppings, in soups (like Egusi Soup), pasta to increase breast milk supply in lactating mothers.
7. Sweet Potato
It is rich food that has fibre, micronutrients, and has phytochemicals that are responsible for promoting your health. This food is known as a superfood that increases prolactin and breast milk supply. In addition, sweet potatoes are rich in potassium, energy, vitamins, minerals that are required by your body. It can be eaten boiled, fried, in porridge, and salads.
8. Milk
It is a nutritious liquid that has more water content, no fibre, fat, proteins, sugar, carbs, and calories. It is also a rich source of protein. Casein present in milk can lower blood pressure. And it also contains all the best foods that increase milk supply. Apart from quenching your thirst, it is highly nutritious and important to take more liquid like water and milk to increase your milk supply. Try to avoid liquids that will dehydrate you when nursing or eat as asnack.
9. Moringa (Zogale)
Zogale is beneficial in lowering blood sugar levels, weight loss, improving digestion, improving the cardiovascular system, and much more. It is widely used in Africa and Asia. The plant is rich in amino acids, antioxidants, carotenoids, calcium, and iron and can help in increasing breast milk supply when used as a lactating diet. It can be eaten as salads, in soups, foods, and juices to increase breast milk supply.
10. Tofu (Awara)
Awara is a delicious food that can be eaten fried with pepper or eaten after being boiled. It is widely available in Northern Nigeria sold by street vendors. It is made from soybeans and is rich in protein micronutrients. This snack contains phytoestrogen and it can increase breast milk supply. It can also be eaten in soups and salads too.
11. Watermelon
Watermelon is a nutritious fruit that is high in water content. It contains potassium, vitamin C, A, B6, and gluthionine. It also contains fibre and fructose. The water content helps to keep your breast milk flowing when feeding your baby as it has a lactogenic effect. You can eat it as it is or in juices, smoothies, or deserts.
12. Lentils
They are rich in proteins, fibre, magnesium, and folate. It can boost your breast milk supply, lower your blood sugar level and digestion. You can add them to soups, stews, or snacks.
13. Green Tea
Green tea is rich in antioxidants and nutrients, vitamin B, folate and manganese, and magnesium. Taking green tea can help you, relax your body. When taken in moderation and also boost milk supply the caffeine content in green tea will not affect your baby. If you take too much instead of increasing your milk supply. It can reduce it so always drinks it a few hours after meals for the best effect.
14. Barley
It contains beta-glucan which is responsible for increasing prolactin levels in your body. It is also rich in fibre. The beta-glucan is the sole reason why this polysaccharide is considered as food that increases breast milk supply. You can add it to rice, salads, stews, and vegetable meals to boost your breast milk production.
15. Oats
This food is rich in iron fibre, magnesium, zinc and has a great nutritional profile. Women fall back to oatmeals to increase their milk supply. Since it is rich in iron and low mineral that helps in increasing their milk supply. It can relieve stress, improve digestion and relieve stress, improve digestion. As a nursing mother, you get the nutrients required in a short period of time since it takes little time to prepare. The way it increases breast milk supply is by increasing the oxytocin hormone levels in your body. You can eat it as a meal, in cakes, porridge, cookies or even on bread.
16. Fennel
It is a leafy vegetable that is a galactagogue and has estrogen that helps increase your breast milk supply. It has a lactogenic effect too and contains phytoestrogens. Fennel is a lactation cookie for most women. You can eat it raw or cooked since it is a vegetable. You can add it to soups, stews, cookies, or even teas.
17. Almonds
Almonds are sweet, healthy, and packed with proteins and calcium. It is a good example of foods that increase breast milk supply because of its estrogenic activity. It also contains vitamins and minerals. Let us not forget, it is rich in vitamin A, vitamin E, and omega-3 fatty acids. Drinking almond milk increases the sweetness, creaminess, and quality of your breast milk as a nursing mother. Almonds can be eaten like nuts, in smoothies, juices, milk can be extracted from it, almond butter, and almond flour too. And it can also be added to food.
18. Flaxseed
This also contains phytoestrogens which are needed in boosting breast milk supply. Flaxseed contains protein fibre and omega-3 fatty acids (especially flaxseed oil). Flaxseed also has a lot of benefits from reducing the risk of cancers, inflammation, cardiovascular disease, blood glucose control, and weight loss. You can take it roasted, in soups, stews, salad dressing, and in warm water.
19. Water
Water is life! Water is very essential to humans. More than half of your body and the earth you live in is water. Breast milk has more water content than nutrients. The best and easiest way to increase milk supply is by taking more water to keep you hydrated and replace lost fluids. Take more water for a steady milk supply.
20. Salmon
This food is important during pregnancy and also during your lactation. Salmon is rich in protein, vitamins, and omega-3-fatty acids. It is low in mercury, boosts milk supply improves your immunity, and provides you with the required nutrients you and your baby need. You can eat it fried in soups, stew, and foods.
21. Green Vegetables
These vegetables add colour to foods and are packed with nutrients mostly calcium. They are rich in phytoestrogens too, which is important in boosting breast milk supply. They also contain fibre and micronutrients. You can add them to your foods, stew, soups, or salads.
Conclusion
There are certain foods that increase breast milk supply and help your body boost milk production and constant flow of breast milk. They are rich in phytoestrogens, recognised as galactogogues, and are rich in essential nutrients.
What are the foods that boost your milk supply when you were nursing? Kindly leave your comments below to let us know what your go-to foods were.
