9 Foods That Can Help You Sleep Betteron Oct 15, 2018
Sleep is a key part of having a good, productive day. A number of studies show that getting eight good hours of sleep each night can improve both your physical and mental health, as well as help you have a more productive day. A huge factor to a good night's sleep is a healthy, non-toxic & supportive mattress, but getting to sleep and being able to sleep through the night isn't always easy thanks to the stresses of today's busy lifestyle. But what do you do when you can't get to sleep? Medications come with side effects and the possibility of becoming dependent on them. Believe it or not, the answer could be as simple as what you eat. Just check out these 9 foods that can help you sleep better.
Because it's a light fruit that doesn't sit heavily on your stomach, a banana is a great snack to have before bedtime. The potassium and magnesium it contains also serve as a natural sleep aid, which help your body naturally get the rest it needs to function at your best the next day.
Tart Cherry Juice
Another fruit that's great for getting a better sleep is the cherry. That's because this deep red orb has high levels of melatonin, the hormone that regulates your sleep cycle. Plus, Louisiana State University research found that drinking an 8-ounce glass of tart cherry juice two times a day for two weeks actually helped older adults with insomnia increase their sleep time by about 90 minutes.
Yet one more fruit that helps you slip off into dreamland is pineapple. This tasty treat helps your body boost both its serum melatonin levels and its antioxidant capacity of melatonin. As a result, your body and mind can relax and get to sleep more easily.
Figs are another fruit that can help you get a better night's sleep. That's because it contains magnesium, a mineral that helps your body relax and get to sleep more easily and to sleep through the night. Plus, this yummy fruit also regulates your metabolism, which can lessen insomnia and other sleep disorders.
You may never have thought of a warm bowl of oatmeal as a bedtime snack, but it can help your body get right to sleep. That's because the whole grains contain amino acid tryptophan, which your body uses to produce the feel-good hormone, Serotonin, and melatonin. By delving into a bowl, you notice an improvement in your mood and a more relaxed mind and body, as well as a more steady sleep cycle.
You may know that eating leafy greens like spinach, kale, collard greens, and Swiss chard is good for your overall health. But what you may not know is that doing can help you sleep better. That's because they contain magnesium, which induces sleep, and calcium, which keeps your internal clock on track by boosting your melatonin.
Believe it or not, your choice of protein at dinnertime can help you sleep better. Well, when you eat fish, that is. Yep, tuna, halibut, cod, and even shrimp contain higher levels of tryptophan than turkey. That gets you relaxed and ready to settle into sleep. Plus, such fatty fish as salmon or mackerel, contains the sleep aids, magnesium and omega-3.
When you crave a snack before bedtime, cereal is often your go-to choice. It's filling and sweet without being too sweet. And it doesn't make you feel overfull, which can be uncomfortable when trying to get some shut-eye. It gets even better as cereal is actually a food that helps you sleep more soundly, thanks to the tryptophan it boosts in your brain.
When you get a taste of the munchies, walnuts are a great choice that also help you sleep better. That's because they contain their own melatonin, which helps you fall asleep more quickly. Walnuts are also a great source of tryptophan, an amino acid that produces the sleep-inducing serotonin and melatonin hormones.
If you're having insomnia or other sleep issues, consider speaking to your healthcare professional. You may want to discuss your diet. Choosing food that helps you get better sleep could be the answer.