Although seven hours is usually cited as the ideal amount of sleep we need. There is no magic number. We tend to need slightly less sleep as we age, but it varies by individual. You may function best on seven hours a night. While someone else may need nine or as few as four hours to lead a happy, productive life.
1. Drink a glass of warm milk before bed
It’s not just an old wives’ tale as doing so will help you to sleep better. Because dairy products are rich in the amino acid tryptophan. UFABET Which helps in the production of the sleep-inducing brain chemicals, serotonin and melatonin.
2. Make sure you’re getting enough tryptophan
Other foods that contain good amounts of tryptophan are yogurt, oats, bananas, chicken, turkey, eggs, peanuts and tuna. So try to include these in your meals when you can.
3. Check your magnesium, calcium and iron as well
Magnesium and calcium work together to help calm the body and relax muscles. A lack of these may cause you to wake up after a few hours and not return to sleep. Interestingly, insomnia is one of the main symptoms of magnesium deficiency. If you’re struggling to sleep, try eating more magnesium-rich foods, such as spinach, nuts, seeds, fish and wholegrains.
Restless Leg Syndrome is a constant urge to move your legs, often accompanied by a tingling sensation that can disrupt sleep. It’s often experienced at night and may be indicative of a shortage of iron.