For better sleep, you need a sleep-friendly environment in the bedroom, good mattress, pillows, platform bed and much more. Physical exercise is also important for good sleep. And, a good night sleep is one of the most expected ones to you. Besides, those who are suffering from sleep disorders like sleep apnea, insomnia, and sleep deprivation want to spend a night with restful sleep. Good sleep is very important for your overall health. We, in this article, talk about 17 foods to help you sleep.
Apart from that, there are some foods that can help you sleep better. And, in this article, we are going to cover the benefits of some foods that are equally helpful for your health and good sleep. Only by changing few eating habits, you can enjoy better sleep at night which is your ultimate need.
Foods can make your body strong enough to perform your daily activities smoothly and at the same time, they can add some extra value to your sleep.
17 Foods to Help You Sleep
Especially, you can have some lettuce with salad when you take your dinner. Instead, you can also have some lettuce leaves with water. It also works. You can take it before going to bed.
Lettuce contains lactucarium, which has sedative as well as relaxing properties. These elements affect your brain like opium.
It is rich in many nutrients including vitamins and minerals. It has many health benefits. But, here, we only talk about its sleep advantages.
Walnuts contain tryptophan which enhances your sleep. Otherwise, it is researched that melatonin, which helps you fall asleep quick can be gotten from these. So, it is also an advice to eat for your better sleep.
Melatonin is a sleep hormone and it helps you sleep better. B6 is an important vitamin that produces more sleep hormone, melatonin. And, bananas contain B6 vitamins a lot. So, to increase your melatonin levels, you can eat bananas regularly, especially at dinner.
Honey has a number of health benefits. It contains glucose too, which prevent your brain from making orexin that is mostly responsible for keeping you wake up. Besides, you can take a small spoonful of honey with your fruit, tea or bread. In honey, tryptophan is also found that helps you sleep.
Shortage of magnesium hinders you to keep asleep. Frequent sleep breaking at night can be a cause of the deficiency of magnesium, according to The Journal of Orthomolecular Medicine. To control this stuff’s level in your body, you can eat almonds regularly as it contains a lot of magnesium which helps you to sleep well at night. Magnesium also helps to build your bones.
Sweet Potato Toasts
Sweet potatoes are rich in potassium, calcium, and magnesium. This stuff help you relax and sleep. If you can add some honey with these toasts, it works more accurately to get asleep.
A glass of cherry juice or cherries with nuts and oats can help you fall asleep. It produces melatonin, which helps to sleep. Even then, if you eat cherries regularly, they will help you regulate your night’s sleep cycle which is very important to get asleep at the perfect time.
It has many health benefits and is used a lot around the world. It increases immune system, improves skin health and helps you sleep well.
Antioxidants are responsible for your sleepiness and it is found in chamomile tea. So, it can improve your sleep quality if you drink it before going to bed at night. Otherwise, it is also helpful in alleviating your anxiety and depression.
It also increases glycine, a chemical substance that mostly helps you soothe your muscles and nerves altogether.
Turkey has an effect on your sleepiness if it is taken before bedtime. It contains tryptophan and protein which are not only helpful for your sleep but for your overall health also. It is nutritious and tasty too. At dinner, if you take a meal of turkey, you will feel drowsy. So, though it has many health merits, you can take it as a sleep assistant before going to bed at night.
Some fishes like salmon, trout, tuna and many more are highly rich in vitamin D. Also, they contain omega- 3 fatty acids.
Omega-3 along with fatty acids improves your sleep quality if they are taken regularly, especially before bedtime or at dinner. It allows you to fall asleep faster and provides a deep sleep.
The high glycemic index which can be got from white rice is also beneficial to improve your health. But make sure you eat white rice one hour before bedtime. You should consume white rice in a moderate amount as it is not rich in fiber and nutrient in comparison to brown rice.
Kiwis can also be eaten to enhance your sleep quality and get asleep quicker. They are rich in antioxidants as well as serotonin. And, this stuff help you sleep faster if taken before going to bed. This fruit is also very nutritious and appetizing.
Yogurt can help you fall asleep as it is rich in calcium. It contributes to control your calcium level without which you may find difficulties getting asleep.
This type of tea has been used for years as it has many health benefits and it is used to cure some physical ailments too. It produces much antioxidant that helps to increase melatonin. And, melatonin is responsible for sleep. So, by taking passionflower tea, you can get asleep faster if it is taken before sleep time.
Especially, dark chocolate helps you sleep more rapidly as it is rich in serotonin. Serotonin makes your body and mind calm down and as a result, you can get asleep faster.
But make sure you brush your teeth well before going to bed because chocolate mostly damages your teeth.
Tryptophan helps to sleep faster which is found in hummus. But you need to eat them during the day to ensure improved sleep which is our aim for this article.
Serotonin also influences your body’s sleep and wake cycle. If your foods are made with edamame, tofu etc which produce serotonin and this serotonin improves your sleep quality.
The Bottom Line
So, there are some foods that help you sleep better. On the other hand, some foods make difficulties getting asleep. But sufficient sleep is very useful and important for your overall health to lead a comfortable and happy life.
From this post, it is almost clear that we need to eat and drink these foods that produce serotonin and melatonin, which assist you, fall asleep without any delay. In order to get a better result, you should take these foods 1-2 hours before going to bed.
For better sleep quality, avoid those foods that are not helpful for your sleep. Besides, try to keep stress-free, anxiety-free and maintain a disciplined life.