What you eat determines how well you sleep! That’s right, food is not only responsible for your weight but also for the quality and hours of sleep you get every night. I bet you didn’t know that.
Well, don’t look so worried! I have some good news for you. I have put together a super healthy list of food and drinks that will catalyze the production of melatonin ( the sleep-inducing hormone) in your body.
Including these food and drinks in your daily diet should keep your sleep cycle sorted. Let’s see what these food items are and how they help you doze off into a sweet slumber.
Fish are rich is B6, an important factor that helps produce melatonin and serotonin. Salmon, halibut, and tuna produce the highest amount of B6, and hence are exactly what you need for a good night’s rest. You can eat it a few times a week. Just make sure you balance out the rest of the days with other food items.
2) Chamomile Tea
Just the thought of a warm liquid makes your eyelids feel heavy. Well, experts say that drinking a hot beverage has more of a psychological effect than a physical one. They believe that we connect chamomile tea directly to our childhood days when we drank warm milk before going to bed. A warm cup of chamomile tea relaxes your nerves and acts as a mild sedative.
Fruits are refreshing and contain a high melatonin content, thus helping you fall asleep faster. It also reduces the number of times you wake up in the middle of the night and assures a good night’s sleep. If you are someone who likes cherries, then tart cherry juice and whole tart cherries are for you. You can also take bites of bananas, pineapples, and oranges. Eating two kiwis before bed helps cure insomnia. Now that you are clear about fruits that help you sleep better, make sure you eat them at regular intervals throughout the day.
Hummus is a delicious way to make yourself fall asleep. The mouth watering flavor is just one reason you should add this to your diet, the more important reason is the tryptophan content of Hummus. You see, tryptophan is an amino acid that has a calming effect on your body. It helps reduce anxiety and catalyzes the sleeping process. Now you actually have a valid reason to gorge on this delectable Lebanese dish
5) Green Leafy Vegetables
Yup! I know eating leafy vegetables is never fun, but I am sure my next statement is going to give a rational reason, in fact, it will motivate you to hog on green veggies. You see green vegetables are loaded with calcium. But what has that got to do with sleep? Well, everything. Calcium aids your brain in developing tryptophan that in turn helps manufacture melatonin. Now you know! So no more making excuses to avoid biting on some greens.
6) Whole Grains
Whole grains are another food item we hesitate to add to our diets. So let me help you change that. Whole grains are rich in magnesium which calms your nerves and induces sleep. Whole grains are not only rich sources of protein but also of magnesium. So before you completely rule out eating whole grains, remember that you are also harming your sleep cycle.
Who thought you would have to eat healthy to sleep tight. Well, it is a fact and all you can do to make sure you sleep well is add the above drinks and food items to your grocery list. So the next time you go shopping you know exactly what will help you calm your nerves and help you fall asleep easily.