The foods that you eat can have a significant impact on how you sleep. Some foods have a calming effect on the nervous system, causing the release of melatonin, a hormone that helps promote better sleep. Try adding one or more of the following foods to your diet to improve the overall quality of your sleep.
Chamomile tea – Chamomile has calming properties that make it a natural choice for a bedtime drink. Enjoying a hot cup of chamomile tea before bedtime is a tried-and-true remedy for better sleep.
Honey – Honey contains a small amount of glucose. This glucose helps reduce the levels of a neurotransmitter known as orexin, which can help you feel less alert, making it easier to sleep. Try enjoying a little bit of honey in a cup of tea or a glass of warm milk a couple of hours before bedtime.
Nuts – Nuts are a natural choice for snacking on at bedtime since they are high in magnesium. As an added bonus, they also contain tryptophan. This amino acid is essential for the production of serotonin. Hire serotonin levels can lead to greater feelings of well-being. For the best results, try eating sunflower seeds, flax seeds, pumpkin seeds, or walnuts before bed since they are great sources of these nutrients.
Beans – For years, people have used B vitamins to regulate mood and to overcome problems with insomnia. One excellent way to obtain B vitamins through your diet is by eating more beans. Beans are rich in a wide range of these essential vitamins including folate, niacin, and B6.
Milk or other dairy products
Drinking a warm glass of milk before bed to get better sleep isn’t just an old wives tale. Milk and other dairy products are naturally high in tryptophan. Additionally, they contain sugars that act as carriers for the tryptophan, making it more effective in the body.
Whole grains – Whole grains stimulate insulin production. This opens up the neural pathways so that tryptophan has an easier time getting through. Eating a slice of whole grain bread prior to going to bed can help you sleep more peacefully through the night on your Beautyrest mattress.
Banana – Thanks to their high potassium content, bananas do an excellent job of promoting sleep. As an added bonus, they also contain magnesium and tryptophan, giving them even more sleep-boosting power.
Yogurt -Calcium plays a key role in processing melatonin and tryptophan. As a result, foods like yogurt that are high in calcium may help you sleep better. Try having a cup of yogurt with some fresh fruit late in the evening to see if it helps you sleep.
Cherries – Cherries contain high levels of melatonin. Recently, researchers found that consuming cherries or cherry juice prior to bed was an effective way for insomnia sufferers to get healthier, more restful sleep.
Chickpeas – When it comes to legumes, few are quite as powerful as chickpeas. These tasty beans not only help control the appetite but also contain essential vitamins like B6. This can help stimulate the production of serotonin, giving you a calmer, more peaceful outlook that makes it easier to sleep.
Turkey and other poultry -Turkey is famous for its high tryptophan content. As it turns out, however, all types of poultry are excellent sources of tryptophan. Adding foods like turkey or chicken to your diet may help you sleep better.
Grapes – In 2006, researchers found that many grapes that are commonly used in wine production are high in melatonin. This includes red wine grapes like Cabernet, Merlot, and Sangiovese. Keep in mind that the focus of the study was on the grapes themselves rather than on the wine that they are used to make. Even though wine may be a good source of melatonin, it is generally best to avoid drinking it before bed since alcohol can disrupt the sleep cycle.
Eggs – Eggs contain a lot of tryptophan, making them an excellent sleep-promoting food. Best of all, they can be prepared in a number of different ways. Whether you choose to eat them hard-boiled, poached, or over easy, adding more eggs to your diet may help you improve the quality of your sleep.
Oats -Oats are naturally rich in melatonin, making them a good choice for a bedtime snack. A small bowl of oatmeal or a healthy oat-based nutrition bar before bed could make it easier to sleep.
Kale and other leafy greens – Leafy greens like kale are naturally high in calcium. This mineral plays an important role in your body’s ability to produce the hormones responsible for sleep. Enjoying snacks like a salad or some kale chips before bed is a great way to take advantage of the sleep-enhancing power of leafy greens.