Isn’t it annoying when you can't easily fall asleep at the end of the day? Don’t toss and turn or count sheep - plan the right meal! Here are five foods you can eat to help you get a good night’s rest.
Milk contains tryptophan, which raises melatonin and serotonin levels in your body, both of which induce sleep. Milk is also rich in calcium, which is particularly helpful since research
has indicated that a calcium deficient diet leads to disturbed sleep patterns.
Cherries contain melatonin, which helps control sleep-wake cycles. Research
has suggested that eating a handful of cherries, especially tart cherries, just a few hours before going to bed can improve the quality and duration of your sleep. According to researchers at the universities of Pennsylvania and Rochester
, drinking a cup of tart cherry juice daily can help people suffering from insomnia.
This fruit has many beneficial nutrients, including magnesium and potassium, which relax the muscles. Bananas are also a good source of vitamin B6, which is helpful in producing the sleep-inducing chemical melatonin.
Tuna is rich in tryptophan amino acid, which helps induces sleep. Tuna also contains vitamin B6 which helps in the production of melatonin that relax the body and put it to sleep, according to an article published in the Annals of the New York Academy of Sciences
5. Herbal Tea
Drinking decaffeinated chamomile tea or green tea a few hours before hitting the sack could help you sleep better. Chamomile tea has proven to reduce anxiety, and to relax nerves and muscles for a good night’s sleep in animal studies and limited clinical trials like the one cited in Molecular Medicine Reports
, in which 10 out of 12 cardiac patients fell into a deep sleep after consuming chamomile tea. Green tea, on the other hand, contains theanine, which promotes sleep.
Want to take your bedtime routine a step further? Check out these before bed yoga stretches
and these herbs
that help induce sleep.