Before you resort to taking an over the counter sleeping pill, you may find relief in your own kitchen. Check out these 20 Foods to Help You Sleep Better
20 Food to Help You Sleep Better
There might not be anything worse than trying to fall sleep and your body and brain just won’t cooperate with you. It might be that you can’t power your brain down and every thought that pops into your sleepy mind feels critical and like it needs to be further examined at that very moment. So further down the rabbit hole of insomnia you go, tossing and turning and looking at the clock. You try counting sheep, or counting backwards and all the other tricks, but nothing seems to work. Before you resort to taking an over the counter sleeping pill, you may find relief in your own kitchen. The following list of foods help to relieve stress, regulate hormones and induce relaxation. Perhaps natural relief is just a meal or two away.
Honey raises your blood sugar just slightly, this rise reduces orexin, a neurotransmitter in your brain that keeps you awake. Trying adding a little to your tea before bedtime.
You’ve undoubtedly heard that almonds are a great source of energy? How could it be that the same food that provides you with natural energy could also be used as a natural sleep aid? In addition to the coenzyme Q10, that provides you with energy, almond also contain tryptophan, which will help relax you and promote restful sleep.
3. Tart Cherries
Cherries increase the level of melatonin in the body and are loaded with antioxidants and phytonutrients. Try eating fresh tart cherries, snack on dried cherries or drink 100% juice with no sugar added.
4. Chamomile Tea
German chamomile is proven to relieve stress and ease anxiety. When taken in large doses it is also known to help with sleep issues.
Walnuts are a great source of serotonin and melatonin, both of which help regulate sleep.
Kale is packed with calcium that helps the brain use tryptophan to make melatonin and help you sleep.
A salad each night with dinner can go a long way towards correcting sleep issues. Lettuce contains lactucarium, which has natural sedative properties and affects the brain similarly to opium.
8. Green Tea
While green tea does have trace levels of caffeine, you might want to drink decaf right before bed. Drinking green tea during the day can help to calm your nerves. Green tea has also been linked to improving sleep apnea symptoms.
Miso is made from fermented soybeans. Those soybeans help to boost melatonin production, helping you to fall asleep faster.
Halibut is rich in B6, a natural sleep aid. B6 produces serotonin and is also helpful in relieve leg cramps and restless leg syndrome.
Similar to milk benefits, yogurt is also high in protein, a great snack before bed, (choose plain and sugar free)
12. Dark Chocolate
Dark chocolate reduces the hormone cortisol in the brain. Cortisol is a stress hormone and can hinder your ability to calm racing thoughts at night. Eat a small amount throughout the day.
Saffron aids in relaxation and helps to balance mood disorders. Relieving anxiety allows you to fall asleep faster.
While bananas are also a great source of tryptophan, they also contain magnesium, which aids in muscle relaxation.
15. Shrimp and Lobster
Crustaceans are another great source of tryptophan.
Elk contains twice the amount of tryptophan than turkey, making it much more likely to feel sleepy after eating.
17. Sweet Potatoes
Sweet potatoes are high in potassium and complex proteins. They relax your muscles. Eating them on a regular basis will lead to better sleep over time.
Bananas contain B6 which increases melatonin levels and help with insomnia.
19. Warm Milk
A glass of milk is high in calcium and other minerals that bring on a sense of relaxation.
Tomatoes are loaded with lycopene and research has shown lycopene improves your quality of sleep.