10 Foods Which Will Help You Sleep
Are you having problem trying to sleep? Well, in addition to a change in your habits and lifestyle, you would also need to change your diet. Make sure you check your diet and see that you’re not eating any inflammatory food, which will ruin your sleep.
If you eat the correct food at the correct time, your body’s circadian sleep cycle will make it easier for you and help you sleep. Confused as to what can make you feel sleepy? Check out this awesome food guide.
Milk or the dairy products you consume have lactic acid, and L–tryptophan, which helps in releasing serotonin, the sleep inducing and relaxing hormone. In addition, you also get calcium, which is good for your bones. In case you hate the taste of milk, you can also choose mozzarella cheese. It has nearly double the amount of L–tryptophan and tastes better. Moreover, if you hate both cheese and milk, then you can try out yogurt, which also boasts of the same sleep inducing proteins.
Nuts are a source of essential minerals for your body. However, some varieties of nuts, more than others can make you feel sleepy. Walnuts, for example, can make you sleepy because they are a great source of tryptophan, again the sleep enhancing amino acid. Tryptophan helps in the release of serotonin, the relaxing hormone.
At the same time, it also helps in the release of melatonin, the hormone that regulates your ‘body clock’ and maintains your sleep cycle. Moreover, it has been found that walnuts are a source of melatonin itself, according to a research conducted by University of Texas.
Almonds, on the other hand, are a great source of magnesium. Magnesium helps in inducing sleep and can also reduce your headache. If you have lower magnesium level in your body, you might find it hard to fall asleep.
Even pistachios are a great source of protein, magnesium, and vitamin B6. All of these factors are responsible for a better sleep. However, make sure to keep the dose light, because over consumption might keep you up at night instead of making you drowsy.
3. Green Vegetables
Strangely, a balanced diet helps you to fall asleep easily, and a diet isn’t balanced without green vegetables. If you hate green vegetables, make a salad with dinner. This could drastically speed the bedtime ritual. Veggies like lettuce is filled with lactucarium, and that has an effect similar to opium for your brains. What does is to help your brain relax properly.
Similarly broccoli, which also contains fiber, can help you have a restorative session easily. Make sure that you have ample amounts of food that contains fiber. Broccoli, beans, and even raspberries can help you with that while keeping your body fat low.
Coffee before bed can make you feel active. However, tea makes you calm. Certain types of tea, like the chamomile tea, can even make you feel relaxed. Even if you avoid caffeine during the day and in the evenings you’d need some decaf at times to maintain your normal sleep cycles. Tea, be it any variety, helps a lot in that regard.
In addition to chamomile tea you can have green tea. Green tea is rich in theanine. Theanine helps in promoting sleep. If you are habituated with coffee during the day make sure you choose the decaf tea at night. A single cup serving can go a long way to make you happy and sleepy.
Believe it or not, if you’re hungry, you’d have trouble sleeping. Even if you are habituated with dieting and starving, make sure to make your stomach happy before you retire to your bed for the day. So, if you’re not feeling sleepy you can definitely have a small bowl of cereal before bed without feeling guilty. If you can grab a packet of whole grain, low sugar cereals, then it would be awesome. Now, you might ask, what’s the science behind this? Foods like cereals, or whole grains, have carbohydrates, which increases tryptophan levels in your blood.
If you have problem falling asleep at night, fruits like banana might help. Why? Bananas are a rich source of potassium and magnesium, which are responsible for calming your body and making you feel drowsy. Don’t love bananas? Use cherries and bananas to make a smoothie and drink it up just before dinner.
Oatmeal might not be tasty, but it’s are great for making you sleepy. Oatmeal contains fibers, silicon, potassium, magnesium, and phosphorus. That’s a whole lot of minerals in a single dish. What’s more, oatmeal is easy to prepare, easy to digest, and an inexpensive option as a food. Just make sure to go easy on sweeteners and you’d have a dish you can be proud of. If you want you can top it with strawberries or cherries.
Eating seafood like tuna and salmon is a great way to get rid of insomnia, sleep apnea, and sleep related issues. These contain vitamin B6, which can help you relax your brain and fall asleep. Even lobster and shrimp is also a great way to boost your sleep cycle.
If you’re a foodie, you’ll love this. Having a bit of turkey is a great way to fill your grumbling stomach. So, what makes turkey so special? Once again, it is tryptophan, and the conversion of serotonin to melatonin. Although according to some sleep experts, eating turkey doesn’t actually make us sleepy.
10. Dark Chocolate
This list of great foods is incomplete with the chocolate and the sweetness in it. For chocolate lovers, sleep comes easily. And what’s more, you can have chocolate at any time of the day. It also contains serotonin, which makes you feel relaxed. Additionally, chocolate has numerous health benefits and is tasty.
So, now that you know about these amazingly delicious foods, which can help you fall asleep easily, it’s time to turn off your computer or put away you phone, have some chocolate and go to sleep.