Eat Your Way to a Better Night's Sleep
Diet is one of the easiest things to control and adjust, and studies have shown that it is possible to eat our way to a better night's sleep. Certain foods have proven to provide natural sleep-inducing chemicals that can aid in falling asleep faster and sleep longer.
While protein-rich foods can keep the brain alert, foods rich in carbohydrates slow the brain and body down. Also, tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy. Pairing carbohydrates with tryptophan-containing foods can help calm the brain and body. Likewise, according to the Mayo Clinic, pairing calcium with tryptophan helps the brain produce the melatonin that aids in restfulness.
Some good examples of nightly snacks to help you sleep include:
- Half a turkey sandwich
- A bowl of whole grain, low-sugar cereal
- Granola with low-fat milk or yogurt
"Natural News" lists several other foods that may help you to fall asleep quickly:
Bananas are a delicious sleepy time fruit. They balance melatonin and serotonin levels, which are the neurotransmitters necessary for deep sleep. They also contain magnesium, which is a muscle relaxant.
Chamomile is a mild sedative that calms and relaxes, making it the perfect natural antidote for restless minds and bodies.
Potatoes contain tryptophan, which will ensure you get your ZZZZZZZZs.
Oats are a rich source of sleep inducing melatonin.
A handful of this favorite snack can help one relax and unwind because they contain the snooze helping nutrients tryptophan and magnesium.
Flaxseeds are a rich source omega-3 fatty acids, which make them a natural mood lifter. They are considered a "super food" for their numerous healthy attributes.
With all these options, you're bound to find something that appeals to your appetite and your sleep pattern. So if you're having trouble sleeping, start eating your way to a better night's sleep!
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