A sound slumber at night has numerous health benefits. But not everyone is lucky enough to have it. Stress, fatigue and unhealthy diet, all tend to contribute in insomnia. According to American Academy of Sleep Medicine, about 1 out of every 3 adults don’t get a restful shuteye due to several reasons. Instead of getting aid from some sleep inducing medicines, looking for the most natural and harmless ways to doze off is the most recommended option. Check out the foods that help you sleep soundly.
Most Recommended Foods for a Sound Sleep
Some Hot Drink Before Bed
Drinking some hot liquid before going to bed raises your body’s temperature. When body temperature increases, you automatically feel like dozing off. This could be anything like a glass of warm milk (calcium helps in sleeping), decaffeinated teas (any herbal tea), especially chamomile tea or green tea (they contains thiamine, one of the best sleep promoters). All hot drinks come with soothing and relaxing effect.
Tart cherries are a great way for getting your perfect Zzz time. They contain melatonin, which is a hormone that promises a better shuteye. Eating more of it would automatically increase its level in the body, giving you a better sleeping experience. Taking 2 glasses of tart cherry’s juice for two weeks continuously would increases the average sleep time and quality.
Whole Wheat Bread
Bread contains carbohydrates that help in increasing the level of tryptophan (sleep-enhancing amino acid) in brain. And you feel soothed and inclined towards sleeping. Even white bread can be helpful, but we recommend whole wheat bread because it has several other nutrients that help in managing blood sugar level. To get the best out of it, eat it 3 to 4 hours before sleeping.
The list of foods that help you sleep is incomplete without whole grains, particularly oatmeal. Oatmeal (like all whole grain foods) is enriched with amino-acid tryptophan. Your body uses tryptophan to produce serotonin (feel-good hormone) and melatonin (sleep inducing hormone). Besides that, oatmeal contains several other health-promoting nutrients like—magnesium, phosphorus, potassium, calcium and silicon, all are known as best sleep promoters. Simply ingest the cereal or add some topping (strawberry, dried cherries, almond, walnut or banana) with milk (calcium in milk too is helpful in sleeping) to get the best result.
Yet another all-natural source of tryptophan, walnuts not only help in producing melatonin and serotonin but these are a great source of melatonin, that ensures to bring some sound shuteye.
The all-natural sugary properties in honey increase the insulin level and help tryptophan to enter your brain with ease. For best results, add a spoonful of honey in your cup of herbal tea before going to bed.
Banana too is enriched with tryptophan. The other nutrients in it like potassium and magnesium too, are best relaxers for stressed muscles. The best ways to ingest could be a single banana, each night before sleeping or blending soy milk or milk in it and drink in the form of smoothie.
Calcium is not just a stress reliever, it also stabilizes nerve fibers. For proper calcium intake, opt for a glass of warm milk before sleeping (like we already mentioned) or a cup of Greek yogurt. Both are recommended ways to sleep soundly and to feel relaxed.
Studies suggest that edibles enriched with fibers are best sources of restorative sleep. So, add more and more fiber-rich food items in your daily diet. The best fiber-rich foods that help you sleep may include raspberries, broccoli and beans.
Leafy Green Vegetables
Most of the green leafy vegetables contain calcium and magnesium. Both nutrients are known to balance your circadian rhythm and to increase the melatonin production.
Fish with Omega 3
Fish (halibut, tuna, cod) are enriched with tryptophan (sleep-enhancer). While other fatty fish like mackerel and salmon add omega 3 fatty acids and magnesium in your diet. Both are known as deep sleep-inducers.
You really want to sleep better? Have 2-1/2 bowls of white rice, 4 hours before going to bed. Carbs are one of the most helpful nutrients for dozing off. How? Our brain needs carbohydrates to produce serotonin that promises a relaxed and calming feel. You don’t want to eat white rice? Get it replaced with other carbs-rich food items like sweet potatoes.
You can’t skimp on sleeping. Instead of opting for some sleeping pills, add lettuce to your dinner every night. Lettuce contains lactucarium, which has opium-like sedative qualities. Adding it to your diet not only increases your sleep time but it ensures a deep and sound sleep as well. Another effective way to ingest lettuce is by simmering 4 to 5 leaves of it, for about 15 minutes. For adding some flavor, pour in 2 sprigs of mint in it. There you go! Cool down the drink and sip in before going to bed. Peaceful Zzzz guaranteed!!
Magnesium is the mineral well known for its functioning for brain and for a better sleeping experience. Almonds are known to be enriched with magnesium. That is the very reason, it is considered good for headache and sound sleeping. Simply munch on raw almonds or have a tbsp. of almond butter before sleeping.
Cheese, something we all love to eat is also one of the most recommended foods that help you sleep. Cheese contains protein that aids in sleeping. Besides that, it has a large quantity of tryptophan (sleep inducer), far more than we find in a turkey. Just take it in moderation.