10 foods that help you sleep better at night
10 Foods That Help You Sleep Better At Night
- Many studies have shown that many people struggle to get a good night sleep. There’s many things you need to do to your room in order to make it more sleep-friendly. Including a good pillow, a cool (temperature-wise) room and complete darkness just to name a few.
There are also foods to help you sleep better. There are certain chemicals, vitamins and proteins that help induce sleep, or calm your anxiety. Some are even muscle relaxants.
- Kiwis not only have more vitamin C than oranges, but actually help you get to sleep faster and longer.
- All you have to do is eat 1-2 medium kiwis at night.
- They are rich in serotonin as well as antioxidants.
- Both chemicals that help improve your sleep quality.
- Almonds have high doses of melatonin.
- Melatonin is THE hormone that regulates your sleep cycle.
- If you just 33g of almonds, that’s enough magnesium and calcium to relax your muscles and help you sleep.
3. Fatty fish
- The main reason fatty fish, like salmon and tuna helps you sleep because they are high in Omega-3 fatty acids, which regulates serotonin, which again is responsible for a more organised sleeping cycle.
- Fatty fish also contains Vitamin D, another one responsible to help you sleep.
- Generally speaking herbal teas tend to have a calming effect on people.
- Chamomile is actually regarded as somewhat of a mild tranquiliser.
- It has immensely calming effects due to a chemical called apigenin.
- It decreases anxiety and makes you very sleepy.
- Figs have a lot of magnesium in them and this is mineral that helps you sleep better and improves your sleep duration.
- This is mainly due to the amount of fibre in the fruit, which helps keeps you full and curbs any night-time cravings.
6. Sweet potato
- Sweet potatoes are one of the best things to have before bed.
- The complex carbohydrates help you feel full (in a comfortable way) and it has a lot of potassium, which is a muscle relaxant.
- Turkey is full of a nutrient called tryptophan.
- It’s an amino acid that makes you feel very sleepy.
- Bananas are a perfect fruit.
- Yes they are high in sugar, which isn’t ideal, but they are full of beneficial nutrients, including magnesium, potassium, and vitamin B6, which together make you fall asleep quickly and keep your anxiety at bay.
- Pistachios are one of the best nuts to help you fall asleep, like bananas they are full of protein, vitamin B6, and magnesium, all of which contribute to better sleep.
- Around 30g is just what you need.
10. Cottage cheese
- The main nutrient in cottage cheese, is the same one found in turkey, tryptophan.
- The amino acid that increases your serotonin levels and helps you fall asleep faster.
OTHER Top 10 Foods That Help You Sleep
- Poultry – Chicken or turkey has tryptophan. Tryptophan is an amino acid that you can only get from what you eat and drink. It helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).
- Fish – Vitamin B6 is abundant in fish, with salmon, tuna, and halibut having the most. B6 is what makes melatonin, which is normally triggered by being in the dark. By eating fish for dinner, you can give that melatonin a head start before turning out the lights.
- Yogurt – Calcium processes the hormones that help you sleep, tryptophan and melatonin. Calcium, of course, can be found in anything dairy related if you don’t like yogurt. Other things you can try are milk or cheese and crackers
- Kale – Like yogurt, this leafy green is also rich in calcium which is important in making those sleep hormones go to work.
- Bananas – They are high in potassium which helps to keep you asleep throughout the night. It also has tryptophan and magnesium which are natural sedatives.
- Whole Grains – These grains encourage insulin production that result in tryptophan activity in the brain. They also have magnesium which is said to help you stay asleep. When magnesium levels are too low, you are more likely to wake up during the night.
- Honey – Glucose in honey lowers levels of orexin, a neurotransmitter in the brain that makes you more alert. Honey will put that alertness in reverse.
- Nuts – This includes walnuts, flax seeds, pumpkin seeds, and sunflower seeds. These all boost serotonin levels by having magnesium and tryptophan.
- Eggs – Eggs are popular in the morning, but they also can make you sleepy due to having tryptophan. Try having some breakfast for supper and see what happens.
- White Rice – White rice has a high glycemic index. This simply means that it will give you a natural increase in blood sugar and insulin levels, which in turn, helps tryptophan go to work in your brain faster.