Getting quality shut-eye at night is important for a healthy well-being. But for some, achieving this is quite a feat. Inadequate sleep may put you at risk for health problems like hypertension and weight gain. But worry no more because there are 10 surprising foods that aid in getting the quality sleep we so desire.
Cherries contain the substance called melatonin, which help regulate the body’s internal clock and the sleep-wake cycle. You can eat the fruit directly or may go for its juice alternative. Cherries are said to improve not only the quality but the duration of sleep. It also helps reduce the severity of insomnia and can help increase sleep efficiency. Take the fruit or juice a few hours before sleeping.
This superfood is a great sleep aid because it contains magnesium that is said to help the body relax and prepare you for sleeping. Aside from this, it also helps you stay asleep longer.
Tomatoes provide us with the antioxidant called lycopene that is reportedly said to help improve your sleep. Asidefrom being a sleep aid, it helps fight heart disease and cancer.
Yogurt contains an amino acid called tryptophan that produces serotonin and melatonin. These are brain chemicals that induce relaxation and sleepiness. Thus, yogurt is best eaten as a night time snack just. The same goes for other calcium-rich snacks like milk and cheese. However, do not choose yogurts that are high in sugar because it can counteract the effect of tryptophan.
Dates also contain tryptophan like dates but aside from this, it also has fast-acting carbohydrates that help boost the effect of tryptophan. So if you want to drift off to sleep faster, consume dates an hour before bed. Turkey, nuts, and seeds are also rich sources of tryptophan. Here’s a trick. If you eat something that is rich in tryptophan, consume it with some carbohydrates for faster action.
Having salad for dinner is a great idea because lettuce contains lactucarium that helps you get to sleep. Lactucarium has sedative properties that affect the brain just like opium.
Tea can also do so much for insomniacs. Chamomile tea can help the body relax. You may also try spearmint and lemongrass teas. These varieties are known to help induce sleep. Make sure to avoid those with caffeine because it will keep you awake instead of sleepy. Teas work differently for everyone so make sure to find what variety is most effective for you.
Aside from containing antioxidants, they are also rich in Vitamin C that may rock you to sleep like a baby. Perhaps now, you are thinking of oranges. Yes, they may also contain Vitamin C but they are sometimes hard to tolerate because of its high acid content and this may not help people with heartburn or acid reflux. Add strawberry smoothie to your list of night time snack without affecting your waistline.
Another vitamin that can help the body produce melatonin is B6. This can be found in many types of fishes like salmon and halibut. The oily fish varieties not only bring you to sleep but it can also help you function better during the day. You don’t have to worry about getting drowsy during the day because it kicks it at the right time.
1. Whole Grains
Surprise! Cereal is famous breakfast food, isn’t it? You may now want eat your bowl of cereal at night because research suggests that it actually helps you stay asleep. This is because whole grains contain magnesium that helps you relax and fall into those zzz’s. Having low magnesium contributes to tossing and turning in bed so make sure to eat those whole grains before bedtime.
Everybody knows the importance of sleep so make it a priority. The next time you go grocery shopping, make sure to tick these items off your list.