Many foods naturally contain substances which can put you sleep. Here are some of such foods to help you doze off to a nice tight sleep!
Walnuts are a great source of tryptophan, which is a sleep-enhancing amino acid that helps to make serotonin and melatonin, this is called a“body clock” hormone which sets your sleep-wake cycles. Some researchers claim that walnuts have their own source of melatonin.
Almonds are a rich source of magnesium, which is a mineral required for quality sleep. A study published also found that when the body’s magnesium levels are low, it makes it difficuly to stay asleep.
Cheese and Crackers
Calcium found in cheese helps the brain to use the tryptophan and manufacture sleep-triggering melatonin. Also, calcium helps to regulate muscle movements.
A salad along with dinner can speed up your bedtime, as lettuce contains lactucarium, which has sedative properties and effects the brain similar to opium.
Foods like pretzels and corn chips contain a high glycemic index. After eating them, you will have a natural spike in the blood sugar level and insulin levels. This will shorten the time it takes you to fall asleep.
Fish like tuna, halibut, and salmon have high levels of vitamin B6, which your body requires to make melatonin and serotonin. They can help you sleep with high B6 levels.
White rice has a great glycemic index, so eating it significantly slashes the time it to fall asleep, according to a study, jasmine rice, in particular, brings on sleep faster.
A glass of cherry juice could make you fall asleep faster, according to researchers Cherries, naturally boost levels of melatonin. and prevent insomania.
A bowl of your cereal flakes before bed can help you get better sleep, according to the National Sleep Foundation. This snack blends two components for getting namely carbohydrates (from the cereal) and calcium (from the milk) to make you get a nice sleep.
Sipping a cup of stress-busting chamomile tea will help you fall asleep. According to many researchers, drinking this tea is associated with increased glycine, which is a chemical that relaxes your nerves and muscles.
According to an Australian study, drinking a cup of passionfruit tea one hour before bed helped people to sleep soundly. Researchers believe that it acts on your nervous system to make you feel tired and sleepy.
Natural sugars found in honey raises insulin and enables tryptophan to enter the brain easily, according to nutritionists, eating a spoonful of honey before bed or with chamomile tea can give you a more restful sleep.
Green leafy vegetables such as kale are full of calcium, it helps the brain to use tryptophan to make melatonin. Spinach and mustard greens are also among some other good options.
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