20 Foods That Will Help You Get to Sleep Better
Have you ever been in a position where you cannot get a good quality night sleep? If so, then you truly understand the value of a quality sleep. There are many causes of disturbed sleep and among them is the type of food you eat; more notably before bedtime. If you want to sleep like a baby and savor all the benefits of quality sleep, you might need to start by savoring the benefits of these foods. They will be more functional when eaten before bed.
The following twenty foods have been postulated to give the least disturbance during sleep time;
Table of contents
- Rice
- Banana
- Oatmeal
- Warm milk
- Bread
- Eggs
- Cherry juice
- Peanuts/peanut butter
- Sweet potatoes
- Lentils and green leafy vegetables
- Grapes
- Honey
- Cereals
- Chamomile tea
- Fish
- Watermelon
- Turkey
- Yoghurt
- Walnuts
- Almonds
Most of these foods are found on your kitchen shelf already. You don’t have to spend a fortune going out to shop. Here is how they work:
- Rice
A beautiful bowl of rice just before naptime (most preferably 4 hours before bed) is ideal for improving the quality of your sleep and reducing insomnia. Rice has been found to have a high glycemic index. Such foods promote sleep by maintaining the blood sugars of the body elevated for a more extended period.
- Banana
Bananas contain a significant amount of serotonin and potassium alongside sugars. For those who do not know, serotonin is a feel-good hormone in the body that is also acquired from food such as bananas. Bananas also have tryptophan (an amino acid) in abundance this amino acid is utilized by the body to generate melatonin which is a hormone responsible for the circadian rhythm.
- Oatmeal
Apart from containing essential minerals and elements like magnesium, calcium, and phosphorus, Oatmeals are conspicuously low on carbohydrates. The complex carbohydrates provided by the oatmeal ensures slow but steady supply of sugars throughout the night and thus avoiding spikes of sugars in the blood.
- 4. Warm milk
I’m sure most of you have heard about this, mostly from your parents or nannies as myths, haven’t you? Most people are probably even drinking warm milk before bed. Well, don’t throw away the good practice. Milk contains high levels of tryptophan which helps in getting you a good night sleep. As for the idea of it being warm, well, you wouldn’t like a cold drink at night, would you?
- Bread
Bread individually whole wheat bread is has been shown to enhance sleep. When taking bread before rest, be careful as not to take “pure white” bread, to avoid constipation, add a few fruits or any other food containing fiber.
- Eggs
Eggs contain high proteins and are low in carbohydrate making it an ideal bedtime snack. It betters your sleep and also helps to keep you asleep. Keeping the blood sugar constant is vital to maintaining a constant state of being asleep. High protein diets and complex carbohydrates ensures such
- Cherry juice
When it comes to sleep, you might want to try tart cherries. They are one of the few natural sources of melatonin (a sleep-regulating hormone in the body). For those of you who have sought medical help for insomnia know that melatonin is prescribed for this condition. A glass of cherry juice provides natural unprocessed melatonin. Try it!
- 8. Peanuts/peanut butter
These are useful for improving your sleep. They contain niacin which has been proven to promote the release of serotonin in the body. It is best used in combination with other food recommended in this article for better results.
- Sweet potatoes
For those trying to lose weight and at the same time have a sleeping problem, I recommend sweet potatoes as your choice of carbohydrate. It is a complex carbohydrate containing polysaccharides which release sugars slowly into the body ensuring no hunger pangs for you in the middle of the night.
- Lentils and green leafy vegetables
Don’t throw away your vegetables yet! They have proven time and again to be healthy. Here is an additional point to the scorecard of vegetables especially the green leafy ones; they contain folic acids why have been known to promote the sleep-wake cycle
- Grapes
I know most of you like grapes. They contain melatonin, phenolic acids, and antioxidants which ensure a pleasant sleep for you. You can even blend it depending on your preference.
- Honey
Yes! I am talking about honey, Excited already? On top of the numerous benefits of taking honey is the sleep effects’. Honey is a natural sugar with excellent sleep promoting quality it has even been nicknamed the sleep fuel. A teaspoon or two just before bed will do the trick.
- Cereals
Some of you like cereals at night, don’t you? There is absolutely nothing wrong with that. Grains contain complex carbohydrates which ensure low continuous supply of sugar in the body while you sleep. Add a little milk, and you are good to go!
- Chamomile tea
It is a non-caffeinated herbal drink with mild sedating effect. It contains flavonoids and apigenin which bind to the benzodiazepine receptor in the brain thus causing the tranquilizing effects.
- Fish
Production of melatonin in the body is greatly enhanced by the presence of vitamin B6 which is abundant in fish. Eating fish is therefore beneficial in providing a better quality of naptime.
- Watermelon
Watermelon is such a delicious fruit. A slice of it during dessert after dinner will go a long way in promoting the quality of sleep you are having. It is also healthy and nutritious, and for those interested in losing weight, it has minimal calories.
- Turkey
With Thanksgiving around the corner, you might want to keep the turkey for a little longer after the holiday to help with your sleep. Turkeys are packed with amino acids such as tryptophan that are essential for a good night sleep.
- Yoghurt
Yoghurt contains calcium in abundance and therefore remedies hypocalcemia induced insomnia. It also contains sugars which are essential in maintaining the body’s metabolism.
- Walnuts
Another natural source of melatonin is walnuts. These nuts go a long way in promoting better sleep. It is also a pleasant bedtime snack.
- Almonds
A handful of almonds just before might prove to be all you need to get a peaceful shuteye. It contains five main nutrients that have proved essential for a good night sleep among them is tryptophan used in the production of melatonin, other nutrients include calcium, magnesium, proteins, and niacin.
Conclusion
It turns out dealing with sleep problems is not rocket science after all. The next time you find yourself in a sleep battle, grab some of these foods and enjoy them It is better than taking sleeping pills. Both your body and sleep will thank you for it. Not to mention the numerous health benefits that come with them.
