Getting good sleep is essential to your physical health, mental health, and well-being. However, it can be difficult to get the recommended amount of sleep each night. Not falling asleep could be stress, depression, or lack of a regular schedule.
One way to improve your sleep is to eat the right foods for your body and mind. Although there is no exact diet that has been proven to help you sleep better, there are certain foods that can help you relax and de-stress.
Fished-rich diet
Fish is a good source of protein that can help you feel full and less stressed out before bedtime.
It also contains vitamin B6 which your body needs to produce melatonin, a hormone that helps regulate your sleep cycle.
Warm milk with honey
A warm glass of milk may help promote relaxation before bedtime. Honey may also help relieve insomnia as it is rich in tryptophan, an amino acid that helps calm your brain and muscles.
The heat from the milk may also relax your body enough to make it easier for you to nod off.
Bananas
Bananas are rich in magnesium and potassium that work together to relax your muscles and nervous system while vitamin B6 helps produce melatonin, which regulates your sleep cycle.
Oatmeal
Oatmeal is a great source of carbohydrates and fiber that will help you fall asleep faster by making you feel full and comfortable.
Almonds
Rich in magnesium, almonds help your body produce melatonin if you’re deficient in it. Simply having a handful of this nut before bed should have a positive effect.
Walnuts
Just like almonds, walnuts contain significant amounts of magnesium and calcium. They also boast tryptophan and omega-3 fatty acids that help fight anxiety.
Kiwi
A kiwi a day can help you sleep soundly. That’s because this fuzzy fruit contains high levels of serotonin, the chemical messenger that helps regulate appetite, mood, and sleep.
In one study, people who ate two kiwis an hour before bedtime for four weeks fell asleep nearly 40% faster than those who didn’t. They also had more REM sleep, which is the type of deep slumber that helps you feel refreshed in the morning.
Fatty Fish
If you don’t eat fish regularly, you may be missing out on a good night’s sleep. Certain varieties of fish — such as salmon and tuna — are loaded with melatonin. This hormone helps set your body’s internal clock, so adding it to your diet might help you fall asleep faster at night.
So next time you go to the grocery store, try picking up some tuna or salmon instead of that steak
Turkey
Eating turkey may not just help you burn fat, it could also help you get better ZZZs at night. Turkey is rich in an amino acid called tryptophan, which has been shown to improve sleep quality by increasing levels of serotonin and melatonin in the brain. And since turkey is lower in saturated fat than red meat.
Barley grass powder
Barley grass is recognized for its ability to promote sleep and treat insomnia. This natural sedative contains a group of alkaloids that help promote serenity in your body. In addition, barley grass juice has sedative properties.
Tart cherries
Tart cherries are also known as sour cherries. The melatonin content in tart cherries helps regulate your internal clock, which leads to improved sleep quality and duration.
In addition, regular consumption of tart cherry juice promotes the release of tryptophan in the body, which encourages sleepiness at night.
Lettuce
Lettuce is another natural sedative for treating insomnia and promoting sleep. Lettuce contains lactucarium, which has sedative effects on the human nervous system.
White rice
A small bowl of high-carb white rice before bed may help you fall asleep, thanks to the effects of glycogen. White rice is high in carbs but low in protein and fiber, so it digests quickly and raises blood sugar, which helps induce sleep.
Nut
Nuts are rich in magnesium, a mineral that promotes muscle and nerve function regulates blood sugar levels and blood pressure, and helps keep bones strong.
Magnesium may also improve sleep quality. If you enjoy them before bedtime, try roasting them lightly with a dash of salt or cinnamon for extra flavor.
Passionflower tea
This herbal tea has long been used for medicinal purposes. It contains many flavonoids that work as antioxidants in your body. Passionflower tea is often used as a natural remedy to reduce anxiety and stress — two factors that can make it harder to sleep at night.
You can find passionflower tea bags at most grocery stores or make your own by steeping dried leaves in hot water for 5–10 minutes.
