The Best Foods to Eat for a Better Nights Sleep
Having trouble sleeping is one of the most frustrating things to deal with! Whether you can’t fall asleep or you have difficulty staying asleep, lack of sleep is not only frustrating because it causes fatigue and restlessness during the day, but it can affect your physical and mental health. While there are pills and medications that help you sleep, I always like to look at natural remedies first.
Focusing on foods that are known to help you relax and provide a more restful sleep is a great start! Foods rich in the amino acid tryptophan, the minerals calcium and magnesium,
Dark Chocolate
This amazing treat is not only delicious, but it is also high in antioxidants which help protect your cells from damage. Regularly eating dark chocolate (65% cacao or more) can decrease the amount of cortisol (a hormone produced from stress) that your body produces. Dark chocolate also contains serotonin, which relaxes your body and mind, as well as magnesium which aids in regulating stress, muscle spasms, and anxiety.
Chocolate does have caffeine, so too much will not be beneficial. However, eating a small 1 oz square of dark chocolate with 65% cacao (or more) will not have enough caffeine to keep you up. It’s best to add this small amount of dark chocolate to another item on this list for the best results. You can add it to banana oatmeal, or melt it and drizzle over almonds.
Chamomile Tea
This tea has long been associated with its calming and mild sedative effects. It is speculated that it may be because of the flavonoid apigenin, which has the ability to bind to benzodiazepine receptors located in the brain. Chamomile Tea is caffeine-free and
Walnuts
Walnuts contain the amino acid tryptophan. Tryptophan is responsible for the production of serotonin and melatonin, which are key components of controlling sleep cycles. Walnuts also contain melatonin on their own. The great thing about walnuts is that they fit in with most diets, from low calorie to low carb, Keto, and even Paleo. Add a handful of walnuts to a half cup of Greek yogurt or enjoy them with some cheese to help you sleep even better.
Dairy
It has often been said that warm milk can help you sleep, but it has been revealed that all dairy contains the sleep-inducing amino acid tryptophan. Cheese is an excellent source of calcium which helps to regulate muscle movement. Just a few slices of cheese is a great bedtime snack and pairs well with some of the nuts mentioned on this list.
Dark Leafy Greens
Dark greens that contain magnesium and calcium can add in a restful night’s sleep. Magnesium is a mineral that is a natural relaxant that helps deactivate adrenaline and calcium can help the brain create melatonin. Kale, spinach, and collard greens all have significant amounts of calcium and magnesium. Baked kale
Almonds
Almonds are a great low-calorie snack that
Turkey
This is probably the most famous example of food containing tryptophan. Turkey is famous for its sleep-inducing effect, especially after Thanksgiving dinner! It can be fried, baked, broiled and barbequed. It is also a cost-effective solution for meat-eating families. You can use leftover turkey in a variety of ways. I like to cook a turkey breast in the slow cooker and then eat slices with cheese as a nighttime snack.
Banana
It’s a little-known fact that bananas also contain tryptophan. I wouldn’t think of any fruit as a sleep aid because I think of fruit as sugary and sweet. But bananas contain enough tryptophan to help give you a noticeable and natural feeling of calmness. Using bananas in a smoothie with milk and a bit of honey or a spoonful of peanut butter can be a great bedtime treat.
Oats
This staple food is a major component of recipes all over the world, yet few see it as an evening food on its own. Eating a bowl of oats in the evening will give you a generous helping of melatonin to help the body relax. Oats are also great for heart health, a key component in fighting physical anxiety symptoms. Try adding bananas and walnuts to your nighttime oatmeal for additional
Tuna
This easily palatable fish contains an essential vitamin called B6 that is needed for the formation of melatonin. It also contains omega 3 fatty acids, which are known to help fight depression,
Tart Cherries
Another surprising fruit, tart cherries are a delicious way to get your dose of melatonin. Many people simply eat them, both as snacks or in a fruit salad. Others are more prone to drink it in a juice form, as studies have shown drinking 2 cups of very tart cherry juice a day can extend sleep time by as much as 90 minutes per night.
Raw Honey
Raw honey is an amazing superfood that is used not only to sweeten foods but also in medicines and beauty treatments. Honey contains tryptophan and can be added to a number of the foods on this list. Eating honey at night also re-stocks the liver with glycogen which the brain uses to function as you sleep. So, a boost of glycogen before you go to bed can help you have a good sleep.
Hummus
The main ingredient in this dip is garbanzo beans, or chickpeas. These versatile beans are high in B6, which is a key to melatonin production, and folate, which can help regulate sleep. They also regulate appetite which aids in calming the body and preparing it for sleep. Lettuce wraps made with hummus and a sprinkle of cheese can help get you in the mood for bedtime, or you can go traditional and just cozy up to hummus with your favorite crackers.
Passionfruit Tea
This refreshing tea is full of powerful antioxidants and trace minerals. Passionfruit Tea has been known to ease anxiety and relieve tension, which can aid in relaxation and lead to better sleep. Try adding lemon, honey or ginger to your tea to create a new adventurous flavor!
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