Let’s be honest; we would sleep all day if we could. We can not imagine that there are people who do not like sleeping enough, but that does not mean that going to Nod is as simple as it sounds. In fact, many people have trouble falling asleep every night and nothing they do seems to help them. Their spirit flies, they spin and spin for hours, and when they fall asleep, it seems that their eyes are closed only minutes before the alarm rings. If you have trouble accessing them, these foods could help you escape in no time.
It is likely that you do not want to eat a full meal just before going to bed and going to bed, which is why a handful of almonds maybe your best option. It’s a good idea to add these nuts to your diet because they are loaded with incredible nutrients and vitamins that keep your body in good working order. As if that were not enough, they are also a source of melanin. If you do not know your body hormones, you may be interested to know that melanin actually regulates your sleep!
Herbal teas have long been associated with a variety of health benefits, and it seems that more and more people are choosing to drink chamomile tea before falling asleep. There are several reasons for this, but one of the main ones may be that this tea can help reduce anxiety. People often stay awake at night because they can not turn off their brains. This effect will only have a positive effect on your sleep. Along with this, chamomile tea is also filled with something called apigenin, which stimulates a receptor in your brain that promotes drowsiness.
If you fancy a snack before bed, why not take one or two slices of turkey? Although research is still relatively rare on this food, it has long been said that turkey can help you fall asleep and stay asleep longer. Although rich in protein, which many people associate with being alert and awake, turkey is also a source of melanin. As we already know, this hormone will only help you sleep better.
Many people believe that rice is more important than rice, but it seems that rice wins the sleeping race. Although white rice has had certain ingredients removed from it, it still has a high glycemic index. It has been noted that you have had enough to stay asleep. So, why not have rice with your dinner?
Kiwis are a low-calorie fruit and very nutritious.
A medium-sized kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily requirement for vitamin C and 38% for vitamin K.
It also contains a decent amount of folate and potassium, as well as several micronutrients (28).
Plus, eating kiwifruit can be beneficial for your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of antioxidants they contain in fiber and carotenoids (29Trusted Source, 30Trusted Source).
Additional scientific evidence is needed to determine what effects kiwifruit may have on improved sleep. Nevertheless, eating 1 to 2 medium kiwis before going to bed can help you fall asleep faster and stay longer asleep.
Walnuts are a popular type of tree nut.
They are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, copper, and manganese (53).
Walnuts can also boost heart health. They have been studied for their ability to reduce high cholesterol levels, which is a major risk factor for heart disease (9Trusted Source).
The fatty acid makeup of walnuts may also contribute to better sleep. They provide ALA, an omega-3 fatty acid that is converted to DHA in the body. DHA may increase the production of serotonin, a sleep-enhancing brain chemical (51Trusted Source, 58Trusted Source, 59Trusted Source).
Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.
Other foods that can promote sleep
Many other foods have help promoting sleep, but they have not been specifically studied for their effects on sleep.
Milk: Another known source of tryptophan, milk improves the sleep of the elder people, especially when taken with melatonin and associated with exercise (19Trusted Source, 69Trusted Source, 70Trusted Source).
Bananas: Bananas contain tryptophan and are a good source of magnesium. These two properties can help you sleep well at night (19Trusted Source, 71).
Oatmeal: similar to rice, oatmeal is high in carbohydrates and would have caused drowsiness when consumed before going to bed. In addition, oats are a known source of melatonin (10Trusted Source).
Cottage Cheese: Contains a significant amount of casein, a milk protein well known for its ability to support muscle repair and growth overnight when consumed before bed (72Trusted Source, 73Trusted Source).
If you’re struggling to sleep, why not give these foods a whirl?