Enjoying a good night’s sleep is extremely necessary for your body. It will help you to become stronger, keep your brain sharp, strengthen your immune system, keep your weight stable, make your skin glow and lower the risk of high blood pressure and heart diseases. The below mentioned super foods will help you gain that.
A lot of things are more frustrating than really wanting to sleep; instead we toss and turn on our bed. Although, when you know you’ve got to get up early and then somehow make it through a brutal day, you might be allured to turn to sleeping pills for a sleeping mood. Let’s have a quick look at the top 20 foods you should consider if you want to have a good night sleep.
Eating grapefruit, the ‘wonder fruit’ before bed has been told to people for many years, but as it turns out, there is a reason why it is considered the best to help us sleep.
- Grapefruit contains lycopene, which is shown to help and improve our sleep.
- Grapefruit will also help you in losing weight if needed, and having a normal weight can lead to better goodnight sleep as well.
Cherries have been found out to be the solution to our insomniac problem to a great extent. Especially cherry juice before bed helps you sleep at night.
- It helps your body boost its own melatonin levels.
- Improves sleep quality and duration.
- You can also blend cherries and make a cherry juice out of it. Keep a bottle of that cherry juice beside you and sip it before going to bed.
- It also helps the body’s internal clock and sleep wake cycle.
Particularly warm milk before bedtime will help you get a goodnight sleep for sure. It is a natural sleep solution.
- Mill has the amino acid tryptophan, which is more like a messenger to the brain chemical serotonin.
- Tryptophan and serotonin helps you to get drowsy and fall asleep easily at night.
- Milk is a good source of calcium as well, which helps in improving melatonin. Calcium is also very much active in reducing stress and balancing nerves in our brain.
This is a sleep promoting food and also completely adequate of protein. Almond butter is found to help with your sleepless nights too.
- Almonds are a good source of magnesium, which promotes both sleep and muscle relaxation.
- Almonds supply enough protein to help stabilize and help your blood sugar level while sleeping.
- They also help your body switch from your alert adrenaline cycle to your rest-and-digest cycle.
Banana is called the soothing, snooze-inducing food. It should be your daily essential. It has natural muscle relaxers to help you sleep.
- Banana has magnesium and potassium, that helps us sleep peacefully and soundly.
- The high carbohydrate content in bananas will help make you sleepy as well
- Plus, they consist of the sleep-inducing amino acid called tryptophan, which turns into serotonin and melatonin in the brain.
- Serotonin is a neurotransmitter that builds up relaxation; melatonin is a chemical that promotes sleep in the first place and helps us sleep for hours.
16. Green tea
A cup of green tea may just be what you need to knock your lights out right away. It’s the healthiest drink one can find. It also cures heaps of diseases.
- Green tea contains theanine, which helps in making us go to sleep right away.
- But honestly, all varieties are calming and soothing enough to build drowsiness, so long as they’re decaf.
- Herbal green tea’s such as chamomile and valerian are best in helping you sleep.
A bowl of oatmeal is just enough to help you sleep. But go easy on the sweetness, since too much sugar will literally destroy your sleep.
- Oatmeal builds up plenty of calcium, magnesium, phosphorus, silicon, and potassium, in short all sleep-promoting nutriments.
- Oatmeal is a logical source of melatonin, a natural and reasonable occurring compound, which causes drowsiness to happen.
If you have sleep disorders like insomnia and sleep apnea, eating watermelon can help to promote the magnificent state of sleep instantly.
- Watermelon is full of vitamin B6, which is used in manufacturing brain chemicals such as serotonin, melatonin and dopamine.
- Such neurotransmitters help the body overcome and cope with concern, panic, and stress and when the levels boost at night, the brain might be less conscious to function during you sleep.
Your favorite breakfast can be used as a midnight snack as well to provide you with sleep. Especially foods like cereal that contains satisfying or complex carbohydrates.
- Cereal has a rich amount of complex carbohydrates; this greatly expands tryptophan in your bloodstream.
- Cereals have a huge amount of vitamin B6 which is very essential in producing melatonin.
- Eating a small bowl of fortified cereal which is low in sugar is very effective in helping you get a good night’s rest.
12. Jasmine rice
It is published in the American Journal of Clinical Nutrition, that there is research on people who eat jasmine rice for dinner and fall asleep faster than when they have other varieties of rice.
- Jasmine rice contains high amount of glycemic index, this means that the body digests it at a very slow speed, which also releases glucose gradually into the bloodstream.
- Tryptophan and serotonin are in the blood due to eating jasmine rice and their production boosts, thus encouraging you to sleep.
- Make sure you make it a habit to eat jasmine rice to significantly cut off the time that it usually takes for you to fall deep asleep.
There are many types of fishes available for you to chow down on, such as tuna, salmon and halibut. They are very helpful in helping us sleep instantly. They are all stacked with great amounts of protein which is also stupendous at making us drowsy enough to pass out into a deep slumber.
- Vitamin B6 is boosted, and this is needed to make melatonin which is a great sleep-inducing hormone.
- When the levels of omega-3 fatty acids are boosted, they are found usually in oily fish, these result in sleeping for a longer period of time and waking up for a lesser amount of time at night.
During thanksgiving dinners, you might notice that most amount of people doze off instantly as there is a bit of the chemical called tryptophan in it, which is known to be a natural sedative.
- Tryptophan is an essential amino acid, this means that are body will not be able to manufacture it.
- Serotonin is known to be a brain chemical that plays an important and large role in controlling our moods and it helps to create a feeling of well-being and total relaxation so that you can sleep better and longer.
9. Hard boiled eggs
Whenever you are at the brink of falling asleep but are not comfortable enough to, have a hard-boiled egg instead of indulging in something oily or fatty. This does not however only help you sleep, it also tends to help you to stay asleep throughout without waking up.
- There is a good source of tryptophan in eggs as well, you can have a hard-boiled egg with a hot cup of tea. You don’t necessarily need to have it that way, you can even try poached egg or whole grain bread to combine the immediate power of your favorite sleep-inducing foods.
- They greatly encourage the production of insulin, which helps immensely in the neutral pathways to get tryptophan to the brain.
- There is a right amount of protein as well in the egg and it puts you right to dreamland.
There is lack of calcium in your body mostly due to the decreasing amount of sleep in your everyday routine. Leafy vegetables such as Kale contain just the correct amount of calcium which instantly triggers your sleep.
- It contains an excellent and potent amount of Vitamin K, Vitamin A, Vitamin C, fiber and carotenoids. And that is just the start of it.
- Calcium is an important mineral which plays a part in helping you fall asleep, so if Kale has a bunch of it you’re good to go.
7. Sweet potatoes
Sweet potatoes, as others say, pack a powerful nutritional punch. Sweet potatoes are filled with a great amount of carbs and many naturally occurring sugars that help you sleep for as long as you please.
- They contain much of tryptophan and also potassium, one or both of these things help you in getting some rest.
- They provide you with sleep-promoting complex carbohydrates, they also seem to contain a particular muscle-relaxant which is potassium.
This tasty and juicy food definitely helps in letting people get the right amount of sleep if they have having problems sleeping or even have insomnia. They are packed with loads of melatonin, which is a sedative for sleeping.
- Only small amount of grapes are needed to get the sleep inducing properties of melatonin.
- Grapes are packed with lots of antioxidants that help you sleep much better.
Now this trick works better than most. Have a slice of bread before you go to sleep, it will help you fall asleep instantly and this or any other type of bread will do the job.
- The carbohydrates that the bread contains raise the brain levels of the tryptophan, which makes you sleepy in no time flat.
- It also contains a wealth of vitamin B, since it has to maintain a totally healthy nervous system, has to eliminate irritability and promote smooth and sound sleep.
- When you are hungry at night, you can eat one or two pieces of bread, but remember that it has to be only bread, for example wiping butter on it will not do the trick.
4. Peanut butter
Get a few amounts of whole wheat crackers and spread it all on an all-natural peanut better for a mix of complex carbs and you will eventually get knocked to sleep.
- Tryptophan in itself is a precursor of the sleep-inducing substances which are serotonin and melatonin.
- Tryptophan carries the serotonin and melatonin in the brain faster than any other usual chemical.
When you think of honey, you probably feel that it is one of the most sweetest foods out there, but that does not mean it cannot be helpful to your body as it undergoes repairing your sleep overnight while you are on the verge of practically dying.
- There is fructose in the honey that carries out its major and critical role. He liver is used to take up the fructose where some of it is converted into glucose then eventually to liver glycogen, thus it provides the brain with a totally sustained supply of glucose for the night sleep.
2. Miso soup
This is a popular Japanese broth based soup and it is completely suitable for those who are having a lot of trouble sleeping. This is usually available in many Japanese restaurants but you can also purchase some of their packets from general grocery stores.
- Miso soup is rich in its amino acids that help boost the amount of melatonin production, which is a natural hormone and it helps fight the cold symptoms.
- The main reason why this soup is given this much importance is because it contains amino acids that help to secrete melatonin, which is the hormone that makes you yawn, eventually making you fall into a deep slumber, as recommended by nutritionists.
If you are having trouble sleeping and you pick up some salty snack in the middle of the night, stop. Instead of that, try grabbing some edamame, which is a healthy green soy bean.
- Postmenopausal women tend to have to deal with hot flashes in the middle of the night, hence it is most helpful to them.
- Tryptophan has been proven to be very beneficial in alleviating sleep disorders and a lot of anxiety in general, as the body has its ways of making it into serotonin.
Do’s and Don’ts
Getting proper amount of sleep and a good night’s rest contains many health benefits along with feeling relaxed generally, such as clarity of thoughts, quicker reflexes everyday and an improved mood that never seems possible. If however you are having serious consequences that mean you are definitely not getting proper amount of shut-eye. And whether you believed it or not before, these foods will change your perception on the saying that what you eat before you sleep have serious impacts on your sleeping habits.
- Tryptophan is practically magic when it comes to sleeping soundly. Make sure to always digest the foods mentioned which are large in having a good amount of it.
- The carbohydrate-containing foods help the tryptophan-rich foods to get absorbed by the brain easily.
- Alcohol drinkers, you need to seriously ease up on all that drinking. Especially before bed, it disturbs your healthy routine and keeps you awake long at nights.
- Always make sure you do not eat large amounts of meals, as they will definitely keep you awake all night long. Taking small things to eat is more beneficial.
If you want to fall asleep easily without having to worry too much, this article will surely come in handy. Focus more on the foods that contain proper amount of tryptophan, as it usually helps promote the most amount of sleep.
Avoid caffeine and high-fatty foods at all cost.