12 Foods That Help You Sleep Better
Do you feel trouble sleeping at night? Are you constantly disturbed, trying to get comfortable? If so, you’re not alone. Millions of people around the world struggle with sleep deprivation. Many things can cause insomnia, including stress, anxiety, and noise pollution. However, did you know that your diet can also affect how well you sleep? Many small things can affect the quality of your sleep, but one thing that is often overlooked is diet. What you eat (or don’t eat) can impact how well you sleep at night. If you’re looking to get a better night’s sleep, consider adding these 11 foods to your diet.
Almonds are the perfect snack to eat before bed. They are a source of the sleep-inducing hormone melatonin and magnesium, which can help relax your muscles. Almonds contain tryptophan, which is a precursor to serotonin. Serotonin is a neurotransmitter that helps regulate sleep. Eating a handful of almonds before bed may help you fall asleep faster and sleep more soundly.
Chamomile tea has been used as a natural remedy for insomnia for centuries. Chamomile contains apigenin, an antioxidant that binds to specific receptors in your brain that have sedative effects. Chamomile tea is also a source of the neurotransmitter glycine. Glycine is known to have calming effects on the nervous system. This herbal tea also contains antioxidants that can help relieve stress. The best way to consume chamomile tea is to steep it for at least five minutes.
Kiwis are a small fruit with big benefits when it comes to sleep. Kiwis are rich in nutrients, including potassium and vitamins C and E. Kiwis also contain serotonin and other sleep-promoting compounds. These are small, fuzzy fruits that pack a big nutritional punch. This little fruit is a good source of serotonin and magnesium. Magnesium helps relax muscles and ease anxiety. Kiwis also contain actinidin, an enzyme that has soothing properties. Eat two kiwis about an hour before bedtime to enjoy a good night’s sleep. One study found that people who ate two kiwis one hour before bedtime slept better than those who didn’t eat the fruit.
Milk is one of the oldest and most widely used home remedies for insomnia and sleep problems. Milk contains tryptophan, an amino acid that acts as a precursor to serotonin. Serotonin is a neurotransmitter that helps regulate sleep. Warm milk also promotes relaxation and can be soothing before bedtime. You can get the same benefits from tryptophan-rich foods like pumpkin seeds, bananas, and eggs if you don’t like milk. A cup of warm milk before bedtime may help you sleep better. It also has the added benefit of being a source of calcium, which is important for bone health.
Seeds are the tiny powerhouses of the plant world and a great source of tryptophan. Pumpkin seeds, sesame seeds, and sunflower seeds are all excellent choices. You can add them to salads, use them as topping for soups or yogurt, or eat them by the handful as a snack. Regularly utilizing seeds in your daily life can improve your sleep quality. They also normalize your sleep patterns and give you a more restful night. Seeds are best for your skin and hair. You can buy them at a discount by utilizing CouponGot coupons and deals at any grocery mart.
Bananas are another tryptophan-rich food that can help you sleep better. They also contain magnesium, which relaxes muscles, and potassium, which helps regulate fluid levels in the body. Eating one or two bananas before bedtime may help you fall asleep more easily and sleep more soundly throughout the night. They also increase the levels of serotonin in your brain, which can help reduce stress and promote feelings of happiness.
Oats are a complex carbohydrate that takes longer to digest than simple carbs. They make you feel fuller for longer and provide sustained energy throughout the day. Oats are also a rich source of melatonin, a hormone that helps regulate your sleep-wake cycle. Eating a bowl of oatmeal before bedtime may help you fall asleep faster and sleep more soundly throughout the night.
Yogurt is a healthy source of protein, which can help promote feelings of fullness and reduce hunger cravings. It also contains calcium, which has been linked to better sleep. A study found that people who consumed calcium-rich foods slept more soundly and woke less during the night than those who didn’t consume as much calcium. Yogurt is also a good source of tryptophan, an amino acid converted into serotonin, a hormone that helps promote sleep. Eating yogurt before bedtime may help you fall asleep faster and sleep more soundly throughout the night. Buy any yogurt brand at a discount by using promos and coupons.
Like seeds, nuts are also a good source of tryptophan. They are another food high in tryptophan and good for your health. Almonds, cashews, and walnuts are all excellent choices. You can eat them as a snack, add them to salads or yogurt, or use them as topping for soups. Eating healthy nuts may help you fall asleep faster and improve the quality of your sleep.
Seafood such as salmon, tuna, and halibut are good foods to eat before bedtime. They contain high levels of omega-three fatty acids, linked with better sleep. Omega-three fatty acids help reduce inflammation in the body and promote a healthy nervous system. Eating seafood may help you fall asleep faster and sleep more soundly. They also contain magnesium, which has been shown to improve sleep quality.
Many herbal teas can help you sleep better. Chamomile or green tea is one of the most popular options. This type of tea contains apigenin, an antioxidant that binds to specific receptors in your brain that promote sleepiness. Herbal teas contain L-theanine, an amino acid with relaxing and sedative effects. Valerian root tea is another option that can be effective in promoting sleep. It works by increasing gamma-aminobutyric acid (GABA) in your brain. GABA is a neurotransmitter that helps to regulate sleep.
Mint is a refreshing and healthy option that can help you sleep better. This herb contains menthol, which has a cooling and relaxing effect on the body. Mint can also help reduce anxiety and promote a sense of calm. You can drink mint tea before bed or add mint leaves to your pillow for a refreshing and relaxing scent. It also helps to clear your sinuses if you’re struggling with congestion.
Food is the major source of our energy, and it can also be a major source of our sleep. The foods we consume daily can significantly impact our sleep quality and quantity. By incorporating some of these foods into your diet, you can help improve your sleep quality and quantity. Do you have any favorite foods that help you sleep better? Share them with us!