So, you've decided that you want to get a good night's sleep. Maybe it's because your job is stressing you out or maybe it's because of that new show on Netflix. Sleep is important, and if you don't get enough of it, your body will feel the effects. So what can we do to help ourselves sleep better? The answer is simple: eat some food! That isn't just an opinion; there are actually ten foods that help promote sleep. Some are obvious while others might surprise you. In this listicle, we'll go through ten healthy foods that can help induce slumber — plus one bonus item for good measure!
1. Tart Cherry Juice
Tart cherry juice is high in melatonin, a hormone that helps you sleep.
It's delicious and refreshing—like drinking candy, but without the sugar or calories. It's also really easy to make at home with 1/2 cup of tart cherries and 8 oz. of water; if you don't have time for that, it's readily available in most grocery stores. The only thing you need to watch out for is that some brands have added sugar so it might be best to make your own if possible!
2. Milk
Milk contains tryptophan, which is a naturally occurring sedative that produces drowsiness and sleepiness. Calcium also helps you relax, so that’s another reason why milk is such an effective sleep aid. Milk is high in protein, which can help you fall asleep because it takes longer for your body to digest protein than carbohydrates or fats. It also contains vitamins and minerals like magnesium and potassium, both of which have been shown to aid sleep quality.
3. Bananas
Bananas are a good source of magnesium, which is a mineral that helps the body relax. Magnesium works closely with calcium and potassium to help relax muscles, including those in your blood vessels and heart. Bananas are also a good source of potassium, which helps balance sodium and helps the body absorb water. Potassium-rich foods help keep you hydrated while you sleep so you wake up feeling refreshed!
Finally, bananas contain tryptophan—an amino acid that can be converted into serotonin (the “happy chemical”) in your brain. This means bananas can help give you sweet dreams!
4. Chamomile Tea
Chamomile tea is a natural sedative that can help you relax and fall asleep faster. It contains phenylethylamine, an alkaloid found in the plant's flowers. This chemical has been shown to improve your mood and relieve stress and anxiety, which makes it more likely that you'll be able to fall asleep at night. Chamomile tea is also packed with magnesium, potassium, manganese, vitamin B6 and other vitamins that promote sleep healthily and effectively.
Chamomile tea is brewed from the dried flowers of chamomile plants—the same ones used for medicinal purposes for thousands of years! While it's best known for its calming effects on children with colic or adults suffering from anxiety attacks (or just general stress), there are plenty other reasons why drinking chamomile tea every morning could help put your body into rest mode quicker than normal.
5. Almonds
Almonds are a great source of magnesium, which is an essential mineral that many of us don’t get enough of. Magnesium helps to regulate the nervous system, making it easier for you to fall asleep and stay asleep. Almonds also contain vitamin E, another important nutrient for sleep.
Almonds are high in protein and healthy fats and are low in carbs; they contain approximately 17 grams of protein per 100 grams (about half an ounce), as well as 4 g of fiber—and all this without any added sugar! They make a great snack before bedtime because they can keep you full and satisfied for hours after eating them.
However, as with most nuts, almonds have more calories than some other snacks: about 200 calories per ounce! So make sure not to eat too many at once if you want to avoid gaining weight during your sleep cycle (which can have negative health effects).
6. Fatty Fish
Fatty fish like salmon, mackerel and herring are rich in omega-3 fatty acids. Studies have shown that omega-3 fatty acids help to reduce inflammation in the body and improve brain function. Omega-3s may also be good for your heart health and skin health as well.
Fatty fish is an excellent source of vitamin D. Vitamin D helps you absorb calcium from food to build strong bones, which could help prevent osteoporosis later in life (the condition where your bones become weak or brittle).
7. Walnuts
When it comes to sleep, walnuts are the best!
Walnuts are a good source of the amino acid tryptophan, which is a precursor to serotonin. Serotonin is a neurotransmitter that helps to regulate sleep by making you feel calmer and more relaxed. Walnuts also contain melatonin, which is a hormone that helps to regulate sleep by helping your body produce more of it at night. In fact, one study found that eating walnuts before bed can help reduce insomnia symptoms. In this study, participants who consumed walnuts reported feeling more rested in the morning compared to those who didn’t eat them because they had better quality sleep overall.
8. Kiwi
Kiwis are a great source of vitamin C, which helps the body produce melatonin. Melatonin is a hormone that helps regulate sleep cycles and high levels of it are linked to better quality sleep. In addition to being high in vitamin C, kiwi is also an excellent source of potassium—potassium helps regulate blood pressure and heart rate—as well as fiber, which helps keep you full and satisfied so you won't be tempted by midnight snacks or late-night snacking.
9. Pistachios
While pistachios aren't a significant source of magnesium, they are still worth mentioning because they're high in this important mineral and can also help reduce stress and anxiety. Magnesium aids in the regulation of your body's sleep cycle, as well as muscle relaxation and blood pressure control. The fiber content of this food should be noted as well—since it fills you up faster than other snacks, you'll be less likely to overdo it at dinner time!
10. Whole Grain Cereal
Fiber is a good source of food that helps you sleep.
Whole grain cereal contains fiber and other nutrients to help you feel full, digest food and lose weight.
The National Sleep Foundation found that eating a diet rich in whole grains can help you get a better night’s sleep by improving digestion, which will make your body feel less bloated during the day. This will also lead to better overall health because it keeps blood sugar levels stable throughout the day, which is essential for energy levels and overall wellness.
Bonus Item!
Organic Lemon Balm Herbal for sleep
This is a 1 oz. (28 g) bag of organic loose leaf tea. This blend is good for sleeping.
If you're looking to sleep better and want to try an all-natural herbal supplement, I highly recommend our Organic Lemon Balm Herbal for sleep. Lemon balm is great for insomnia, stress and anxiety, which makes it a great go-to herb for those who are struggling with sleep. It's also helpful in the treatment of headaches, depression, and even menstrual symptoms like cramps.
Organic Lemon Balm Herbal on Amazon has over 18K reviews and got 4.7 out 5 star rating.
Foods that promote sleep can be really helpful when trying to get a good night's rest.
If you're looking for foods that promote sleep, the first thing you need to know is that there's no one-size-fits-all approach. Some people can't fall asleep if they don't have a cup of herbal tea before bedtime, while others find it extremely difficult to fall asleep without a glass of wine or some other alcoholic beverage.
Other factors such as what time of day you eat (you likely won't feel sleepy at noon after eating lunch), how much food was consumed during the day, and what kind of sleep environment you have in your home all play an important role when considering whether or not certain foods help with getting quality shuteye each night.
I hope that this article has helped you to see all the amazing foods that can help you sleep better. There's no need to stress about getting enough sleep when there are so many delicious foods out there that will do it for you!
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