10 Foods that help you sleep
Are you having trouble getting to sleep at night? It could be your diet that it’s causing problems, because experts say that what you eat can have a major effect on the quietly of your sleep. If you are becoming frustrated and sometimes lie in bed fretting about your lack of sleep, then check out these ten foods that will help you sleep more soundly.
A banana, or a smoothie containing banana, might be a good way to stop you from tossing and turning at night. Bananas are an excellent source of potassium and magnesium, which relaxes the muscles, and they also contain tryptophan, which is a key ingredient that helps in the production of the body’s calming hormones.
2. Chamomile tea
Avoiding all caffeine drinks, from around midday onward, will help you sleep more soundly. If you do want a cup of tea, then drink chamomile tea. It is free from caffeine and a very good natural sleep aid.
A bowl of your favourite low sugar breakfast cereal will also help you sleep. The complex carbohydrates found on whole grain cereal, along with the milk, will give you the protein you need and increase tryptophan in your bloodstream, which will have you nodding off in no time at all.
4. Cherry Juice
Researchers at the Universities of Pennsylvania and Rochester found that cherry juice boosts the levels of melatonin in the body, which relaxes you and will help you sleep better. People in the study who drank cherry juice, before they went to bed found that their insomnia symptoms were reduced.
Nutritionists say that honey can help to induce sleep as well. A spoonful of honey before bedtime, or perhaps with your chamomile tea, will raise your insulin levels slightly and help the tryptophan enter the brain.
Magnesium is also needed for a peaceful night’s sleep, and almonds are a great source of magnesium. They make a really tasty and healthy snack, and researchers have linked a lack of magnesium in the body to insomnia.
7. Hardboiled egg
One thing that can keep you awake at night is eating too much sugar, just before you go to bed. What you need is complex carbohydrates, like those found in eggs, which will avoid fluctuations in your blood sugar levels and stop you from waking up in the night.
Lettuce contains a natural sedative called lactucarium, which will help you to get to sleep. You could have your hardboiled egg with some salad and then you would get the benefit of both the complex carbohydrates of the egg and the natural relaxing properties of the lettuce.
Another nut to add to your list of sleep inducing foods is walnut. Walnuts are a natural source of the amino-acid, tryptophan, which is known to be an aid to a restful night’s sleep. They also contain melatonin, which helps to calm you down.
Fish, like salmon and tuna, are very rich in Vitamin B6, which the body needs to produce serotonin and melatonin, so the fish would make the perfect addition to your evening salad too.
Whatever food that you choose as your late night snack, don’t eat too much food, because any heavy meal, just before bedtime, will keep you awake.
What are your favorite foods that help you sleep?