We have been experiencing difficulty in sleeping lately because of our very busy schedule and because we are constantly on-the-go. So, we wanted to naturally solve our problem and we came up with a list of the top 10 foods that will help you sleep better. These foods contain natural substances that help induce sleep. Some of the items included here will seem familiar as you’ve probably read it from our previous posts because we are all for keeping our body healthy and fit with the best foods.
Kale is one well-known superfood and has many uses which include being a sleep-inducer. What’s in it? It is high in calcium which aids the brain in using tryptophan to produce more melatonin, the sleep-inducing hormone. Other green options would be spinach or mustard leaves which are also high in calcium.
Bananas are packed with potassium, magnesium, tryptophan, and melatonin. Potassium and magnesium act as muscle relaxants which help the body be ready to sleep. Furthermore, the tryptophan is an important amino acid in converting serotonin which is a sleep-inducing signal to the brain and the melatonin also acts as a sleep hormone. According to Livestrong, a study suggests that as these increase in your body, the drowsy feeling will kick in and help you fall asleep.
Almond is another food that is rich in magnesium, amino acids, and other vitamins that help in achieving quality sleep. Magnesium is also known as a headache remedy and people who are deficient in this mineral can experience sleep difficulties. Consuming almonds with honey and milk is a great bedtime snack and you’ll doze off in no time.
Researchers from the Universities of Pennsylvania and Rochester have concluded from their study that a glass of cherry juice helped their subjects sleep faster and showed improvements in their sleep pattern. In another study conducted, increased melatonin production was significant in those who took the juice. This can help troubled sleepers improve their sleep quality and have longer rest.
A bowl of cereal before bed is a great way to end the day and help you catch some zzz’s. Make sure though that these are low-sugar, whole-grain cereals to make it a healthy snack that won’t give you a sugar rush. Food with complex carbohydrates helps keep tryptophan stay longer in the bloodstream, thus, prolonging the sleep-inducing feeling as well. Top this off with some bananas, yogurt, and cherries for better effects.
Walnuts contain a lot of tryptophan which is also called the “body clock” hormone according to Reader’s Digest because it helps set your sleep-wake cycles. They even contain a good amount of melatonin that helps people sleep better because it makes them drowsy at night.
Another very healthy food is salmon, which is also considered to be a great sleep-inducing food because of the vitamin B6 it contains that produces sleep hormones. Other fishes that are also sleep-stimulants are cod, halibut, tuna, and snapper. These contain enough protein to keep you full throughout the night but are light enough to not make you feel bloated.
Yogurt is a good bedtime snack but watch out for those that contain high amounts of sugar as these can cause a spike in your blood sugar levels and keep you awake. It is best to consume plain or greek yogurt and combine it with naturally sweetened fruits that are also sleep-inducing like cherries, bananas, walnuts, almonds or cereals.
Drinking a cup of warm chamomile tea 30 minutes before sleeping can help alleviate stress and make the drinker have better sleep. According to National Center for Biotechnology Information, chamomile is famous as a sleep inducer because of its substances that are sedative and have relaxing effects on the brain.
Chickpeas, like salmon, contain significant amounts of vitamin B6 that is essential for the body’s production of serotonin, a hormone the helps you rest well. Chickpeas are usually made into hummus but you can also use it in salads or as a siding to your favorite viand. You can even use it as a substitute to mashed potato!
Conclusion on the Top 10 Foods That Will Help You Sleep Better
Staying fit is a top priority and eating foods that are rich in vitamins and minerals are very important. The top 10 foods that will help you sleep better are not only healthy but also naturally contain the substances that you need to achieve enough sleep and rest that your body needs.