Do you need help sleeping? Try eating the right foods. Sleep affects every single aspect of your health. Luckily, certain foods can help promote sleep.
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In a nutshell:
Which Foods Are Great To Eat Before Bed Luckily, certain foods can help promote sleep. Changing your diet is an easy, not to mention, natural way of inducing a good night’s sleep. By eating the right foods before bed every night, you can sleep better. But you can also stimulate its production by eating foods with melatonin. Each 100-gram serving of walnuts also has other nutrients that aid with sleep such as magnesium, potassium, folate, and calcium. Almonds are high in melatonin, a hormone that regulates the sleep and wake cycle. A single ounce of whole almonds alone already packs 77 mg of magnesium and 76 mg of calcium. These two minerals can help promote sleep, as well as muscle relaxation. Meanwhile, calcium plays a role in helping the brain convert the amino acid tryptophan into sleep-inducing melatonin. This also explains why dairy products that contain calcium and tryptophan, are great at inducing sleep.
Pistachios set themselves apart from other nuts thanks to their high concentrations of the sleep hormone, melatonin. Oh, and pistachios are rich in protein, vitamin B6, and magnesium, all of which contribute to better sleep. Try eating a handful of cashews before bed to help your body relax and sleep better. A single ounce serving of pumpkin seeds can cover 37% of your RDI for magnesium, a mineral that’s been linked to better sleep. When you eat carbs like half an apple together with pumpkin seeds, it tells your body to direct the tryptophan found in seeds to your brain to create melatonin. This great source of melatonin is perfect as a bedtime snack so you can fall asleep faster and sleep more soundly through the night. Furthermore, kiwis are one of the few fruits that have a good amount of serotonin, a relaxing hormone that helps you fall asleep faster. Because of these two components, it puts your body into a sleep state by helping with muscle relaxation. What’s more, bananas have tryptophan, a precursor to calming and sleep-regulating hormones, serotonin and melatonin.
Like kiwis, bananas are one of the few fruits that are relatively rich in the nerve messenger, serotonin. The four sleep-regulating compounds, melatonin, serotonin, tryptophan, and potassium are all found in cherries. Researchers suggest that antioxidants called polyphenols found in tart cherries may also contribute to sleep regulation. This food has a relatively small amount of melatonin. However, tart cherries also have phytochemical procyanidin B-2 that is believed to protect tryptophan in the blood, which can be used to produce melatonin. Like magnesium, potassium encourages proper muscle contraction, helping ward off nighttime leg cramps. Sweet potatoes are also great sources of magnesium and calcium. Lastly, they’re loaded with carbs that your brain needs to make sleep-inducing serotonin. But best of all, the combination of omega-3s and vitamin D in fatty fish can enhance sleep quality, as both can boost the production of serotonin.
According to research, eating 2 and 1/2 cups of white rice four hours before sleeping can help you fall asleep faster. This is partly because the brain uses carbs to make serotonin, a hormone that promotes feelings of relaxation of calmness. Only a few foods naturally contain vitamin D, a vitamin that can impact your sleep. It also makes great food before you sleep. And the best part is that you can combine it with other sleep-inducing foods and drinks including tart cherries, bananas, and milk. In addition to supplying healthy fats, minerals, and B vitamins, some trail mix add-ins can support sleep. For instance, walnuts, dried cranberries, and sunflower seeds have been noted for their sleep-promoting melatonin contents.
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