Some people have trouble falling asleep. Others can’t stay asleep. And then there are the people who have trouble turning life “off” and tucking into bed at a reasonable hour. Whatever the reason, you’re not alone! Enjoying a good night’s sleep is very important for your health. It will help you be happier, keep your brain sharp, strengthen your immune system, keep your waistline trim, make your skin glow and lower your risk of high blood pressure and heart disease. If you are having trouble sleeping, there may be a very simple solution. Certain foods can greatly increase your odds of a successful night’s slumber. Here are the top foods to help you sleep :
ALMONDS
Almonds are a good source of magnesium, which promotes both sleep and muscle relaxation. Almonds supply enough protein to help stabilize your blood sugar level while sleeping. They also help your body switch from your alert adrenaline cycle to your rest-and-digest cycle. Eat just a handful of dry roasted almonds or a tablespoon of almond butter at least one hour before going to bed to fall asleep faster.
BANANAS
Bananas are perfect superfruits that are packed with potassium and magnesium. In fact, magnesium deficiencies are related to restless leg syndrome and nighttime muscle cramps, two conditions that can certainly interfere with your sleep. Make it a goal to eat one banana a day to see if that helps your sleep problems.
LETTUCE
A salad with dinner could speed up your bedtime since lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium. You can also try this brew: Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed.
MORE: Best natural drinks for a restful sleep.
WALNUTS
Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Walnuts contain their own source of melatonin, which may help you fall asleep faster.
FISH
Whenever my mommy makes fish for lunch, I couldn’t resist sleeping in the afternoon! The afternoon nap certainly gets longer than usual. Fish are rich in tryptophan, a natural sedative, with shrimp, cod, tuna, and halibut having the highest levels, even more than turkey. Most of the seafood especially tuna is high in vitamin B6, which your body needs to make melatonin and serotonin. Serotonin is a neurotransmitter that promotes relaxation; melatonin is a hormone that promotes sleep.
MILK
Milk is rich in melatonin-boosting calcium, and a number of studies are finding that calcium deficiencies are linked to poor sleep quality. So there may be something to that old adage that a glass of warm milk will help you sleep, after all
RICE
White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep. Jasmine rice in particular brings on shut-eye faster! Greater amounts of insulin triggered by the high-GI meals like rice increases the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain.