Studies indicate that specific foods can promote a more restful and peaceful sleep. Additionally, these meals are high in nutrients that support health and reduce the risk of disease.
The age-old tale that a glass of warm milk puts you to sleep may be accurate, but scientists think the reason why is because the milk contains peptides that attach themselves to particular brain receptors and cause drowsiness.
1. Bananas
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Because they are high in tryptophan, which aids in the brain's production of serotonin, and fast-digesting carbohydrates, bananas make a healthy snack before bed. Melatonin is a hormone that promotes sleep and is derived from serotonin.
Bananas also include calcium, magnesium, and potassium, which are important elements that support sound sleep. If you're not into eating an entire banana just before bed, you can still make a drink or smoothie out of it.
Before going to bed, stay away from heavy meals or high-fat foods as they take longer to digest and can create indigestion, which can keep you awake. Better sleep is linked to a diet high in fruits, vegetables, whole grains, and low-fat proteins than to a diet heavy in processed foods and high in sugar.
2. Nuts
Before going to bed, try eating a handful of almonds or pistachios to help your body prepare for sleep. Melatonin, magnesium, and selenium are abundant in these nuts. Research indicates that those who consume a diet rich in these nutrients sleep better than those who don't.
Salmon, trout, and mackerel are examples of fatty seafood that are excellent for promoting sleep. This is a result of its high content of Omega-3 fatty acids and vitamin D. You must consume these two nutrients since your body cannot produce them on its own and they are necessary for optimal health.
The amino acid tryptophan, which induces sleep, can be increased by including some protein in your pre-bedtime snack. For this reason, chickpea-based hummus is a great option. It also contains vitamin B6 and folate, both of which are necessary for the body to naturally regulate sleep cycles.
3. Chia Pome
These little seeds (Salvia hispanica) have a powerful sedative effect despite their small size. They are rich in serotonin and magnesium, which promote calmness and lower cortisol levels, which can interfere with sleep.
They can be added to chia seed pudding, blended with milk or a plant-based milk substitute, or steeped with a few dried herbs such as goji berries and chamomile to make a calming herbal tea. These foods high in antioxidants contain apigenin, which binds to certain brain receptors to induce sleepiness and relaxation.
Another excellent option is kale since it's high in calcium, which aids in the body's usage of the amino acid tryptophan to produce more melatonin, which is the body's natural sleep aid. Toss it with leafy greens that are high in iron, protein from nuts and seeds, pumpkin seeds that are high in magnesium, and dried cherries that help induce melatonin.
4. Watermelon
Watermelon is not the ideal food to eat immediately before you put out the lights, even though it is a healthful snack. Due to its inherent diuretic properties and high sugar content, you may need to get up more frequently during the night to urinate.
Rich in melatonin, tart Montmorency cherries help to balance sleep and waking cycles. According to one study, those who drank cherry juice concentrate slept longer and felt more rejuvenated.
Kale is another vegetable that helps you fall asleep because it has a lot of calcium and magnesium, two minerals that are critical for your body's sleep cycle. Additionally, kale helps your brain produce melatonin by delivering tryptophan. Kale can be added to stir fries, salads, and smoothies. Since the nutrient density is maximum during the day, that is the ideal time to eat it.
5. Salmon
Salmon, tuna, trout, and mackerel are examples of fatty fish that are high in beneficial omega-3 fatty acids and vitamin D. a concoction that has been demonstrated to raise serotonin levels and promote sleep. For a dinner that helps you fall asleep, try adding salmon to your salad or dinner.
This Thanksgiving mainstay is also high in tryptophan, an amino acid that promotes the synthesis of melatonin and induces sleep. Tryptophan-rich foods include chocolate, bananas, milk, oats, and turkey.
Nutrient-dense dark leafy greens help you get a good night's sleep. Particularly high in calcium and magnesium, kale aids in stress relief and muscular relaxation. Consider adding some kale to your smoothie or dinner. Another natural sleep aid that you may add to your tea is the herb chamomile.
