While most people are unable to sleep due to life stresses and deficiency of nutrients, for many others, it is because of the kind of food that they eat during the day and at dinner time. And so if you make the wrong meal choice you will have a hard time falling asleep. Lack of adequate rest is a precursor to severe physical and health implications such as weight gain and an increase in the likelihood of getting a stroke and high blood pressure.
However, the best news is that there are also some foods that can be very useful for sleep as they help you fall asleep fast and for long.
Here are six of the best foods for your sleep.
1. Turkey Sandwich
You will not have to buy a whole turkey to enjoy a good sandwich because most stores sell small size slices for sandwiches. Turkey is tasty, and you should not wait for Thanksgiving to enjoy it because you can use it to make a sleep-inducing sandwich. You should make the sandwich with whole-grain wheat bread because it contains magnesium and complex carbohydrates which are all beneficial for sleep. What makes turkey perfect for sleep is the fact that it contains a high concentration of tryptophan which is essential for sleep inducement.
2. Whole Grain Cereals and Milk
A warm glass of milk is always perfect for sleep, and it has always been so, and this is why most mothers will have their kids take it before bedtime. But, you can make it even better by combining it with some whole grain cereals. Milk works as a sleep aid because it contains magnesium, calcium, and tryptophan which helps in the conversion of the compound serotonin to melatonin. The cereals, on the other hand, have some calming carbohydrates, and a significant amount of magnesium and a bowl of them will make you feel sleepy. However, always go for those with low sugar so as to prevent a spike in blood sugar level.
Tuna is a tasty sea fish, and it is a staple food for many communities around the world. In case you do not like it or you only eat on rare occasions it is the high time to make it a regular part of your dinner. Tuna contains a high concentration of vitamin B6 which is one of the essential ingredients that the body requires to make the sleep inducing and regulating hormone melatonin. Halibut and salmon are also a great alternative to tuna for the few people that might not like its taste.
It is hard to find a list of sleep aiding foods that does not include cherries. These small fruits are a super food for people with sleep issues such as insomnia. Cherries are among the few natural sources of melatonin and snacking on a handful of the fruit before bedtime is enough to ensure that you sleep well and for long. Cherry tart juice is also good, but make sure that you do not add in any refined sugar because this will affect the useful properties of the fruit.
5. Decaffeinated Herbal Tea
Although some individuals might have varying opinions about herbal tea it sill qualifies as food. And so a cup of your favorite herbal tea before bed is an excellent idea and it will help you fall asleep fast. But, always ensure that you only go for something that is decaffeinated because caffeine is bad for sleep.
There are many herbals teas to choose from, but the best and also the most popular ones are passionflower, chamomile, and valerian. Most people love them because of their sedating and calming effect. It is also a good idea to add a spoon of honey to your cup of tea because it has tryptophan which will give you an extra dose of calmness.
One or two bananas just before bedtime is a good idea and it helps to reduce the likelihood of staying awake for many hours due to lack of sleep. You can peel and eat the ripe bananas as they are or you can blend them with some milk to make a tasty bedtime smoothie. They contain both potassium and magnesium which means that they will help you sleep by relaxing your muscles. But, this fruit also contains tryptophan which is a vital precursor to melatonin and serotonin.
You do not have to spend long hours fantasizing or playing with your phone in bed just because you cannot fall asleep. There are many things that you can do to deal with your insomnia and eating the six foods above before bed is the perfect starting point.
Jane Collins is a blogger at g9sleeptight.com, a blog dedicated to helping people to have a healthy sleep. Follow Jane on Twitter: @g9sleeptight
Positive Words Research – Eat These Foods For A Better Night’s Sleep