You need (or desire) sleep more than ever now that you’re living in a fast-paced busy modern life. It’s a vital aspect of your life, that lack of it may bring serious health issues such as insomnia, depression, heart diseases, hypertension, diabetes, and obesity. It may be difficult for you to fall asleep sometimes, it’s quite normal especially if you think of a lot of things. But if you’re having that difficulty for most nights (or every night), then there must be something wrong with the sleep-regulating chemicals on your body. If your body is not doing the job, then you should look at your diet.
Good thing there’s a natural fix to your sleepless nights by eating the right foods regularly or hours before your bedtime. Here are the top foods you can consume for a more restful sleep.
Milk and Dairy Products
One of the most common top foods (drinks) to help you fall asleep easily at night is by drinking warm milk. Aside from being a tasty drink, it’s packed with sleep-inducing essentials such as vitamin D, melatonin, tryptophan, and calcium. It taps your brain chem serotonin, which helps regulate mood and sleep. Another reason why a warm cup of milk relaxes you before bedtime is because it reminds you of your fond childhood. Other tasty dairy foods such as cheese and yogurt are also great sources of tryptophan, magnesium, calcium, and vitamin B to help you reduce stress, stabilize nerves, and promote sleep. Sip your flavorful milk with our Stainless Steel Straws.
This healthy, rich source of good fat and proteins is also your choice to snack on if you want a restful slumber. It produces melatonin that will help you feel sleepy. Boil your eggs and have them, probably for dinner.
The calming properties of chamomile tea can help you put down your worries and relax for some time. This traditional herb has been used as a remedy for insomnia. Sipping a warm cup before bedtime can soothe you, aiding for a night of much restful sleep. Prep your tea in our Fusepour Tea Pitcher.
Oats and Whole Grain Cereals
A bowl of warm oatmeal can definitely help you put to sleep. This treat for the tummy is not only a good source of complex carbs, but also contains potassium, magnesium, calcium, and tryptophan, as obtained from the diet, works very well for you to have a good night’s sleep. Whole grain cereals, quinoa, buckwheat, and barley are also complex carbs and low in sugar, that helps regulate hormones and sleep.
Banana is a great fruit, a good source of carbs, as well as a sleep inducer. It contains tryptophan to help calm your brain. It also relaxes your overstressed muscles because of potassium and magnesium. To enjoy it best, you can make a banana shake with a cup of milk. Drink your banana shake anywhere by putting it in a Glass Bottle.
A small fruit but rich in sleep-inducing properties, such as tryptophan, melatonin, serotonin, and potassium. Its antioxidant and anti-inflammatory properties can help reduce pain from a long, strenuous day, which improves your quality of sleep. Pop on those sweet cherries, snack on cherry tarts, or sip on cherry juice.
Almonds and Walnuts
You must love your nuts! Almonds are not only high in good fats but also in doses of melatonin, which regulars the sleeping-waking cycle. They also contain magnesium that aids in relaxing your tired muscles and turns your body to a rest mode by stabilizing your blood sugar. On the other hand, walnuts include serotonin, melatonin, and magnesium, all working to help regulate and improve your slumber. Why don’t you snack on them more often? Just watch out if you have nut allergies.
The veggies are not only your option for a healthier diet, but some of them also help you slumber easily. Beans and lentils contain high amounts of vitamin B complex and tryptophan. Tofu, edamame, and other soy products are also good sources of tryptophan. Lettuce and its seed oil have mild sedative effects. These greens are great to include in your salads, soups, and other meals to promote a restful shut-eye.
Ditch your potatoes and replace them with the healthier and tastier sweet potatoes. They are complex carbs which promotes sleep and contains potassium to relax your muscles. All of them functions for you to get that sound, restful sleep. Prep your greens and root crops on a Premium Bamboo Cutting Board.
Fatty fish are good sources of fats: omega-3, and vitamin D, both helps regulate serotonin, which is responsible for your heart regulation and sleeping cycle. These healthy bunches promote melatonin production and also contains vitamin B complex, magnesium, and tryptophan for a much better rest. Keep your sardines, tuna, and salmon close. Cook your fish on our Non-Stick Fry Pan.
Your favorite Thanksgiving meal can secretly put you easily on rest. That’s thanks to tryptophan, which can also be found in milk, that gives you that feeling you want to sleep in after you eat a bunch of them. Enjoy your delicious turkey and sleep well, holiday or not.
Your food intake can really affect you in so many ways. Changing your lifestyle and diet can naturally help you achieve a peaceful slumber. Increase your consumption of these top foods and be surprised by how much they can give you a better quality of sleep.