It is undeniable that many people suffer from insomnia at night, and thus affect the number of hours they sleep, and feel tired when waking up, and sometimes feeling severe headaches and the inability to work.
As a result, if you have trouble sleeping, keep in mind that there are some foods that will help you get good sleep. Here is a list of foods to eat when you want to sleep well.
Almonds are one of many people’s favorite nuts, and fortunately, eating almonds has many health benefits, including aiding sleep, because it contains:
- high concentrations of the hormone melatonin, which regulate sleep.
- Good levels of both magnesium and calcium, minerals associated with relaxing muscles and improving the quality of sleep throughout the night.
Important note: Almonds are an excellent source of healthy fats and have a low sugar content, making them a nutritious snack that is good for the body overall and not just for sleep.
If you enjoy kiwi fruit, you’re in luck! Because this small, oval-shaped fruit has a slew of health benefits, the most important of which is that it helps you get a good night’s sleep.
Kiwifruit is high in minerals and vitamins, particularly vitamins C and E, as well as potassium and folate.
According to some studies, eating kiwi can help you sleep better. People who ate two kiwis one hour before bedtime fell asleep faster, slept longer, and had better sleep quality, according to one study.
It is unknown why kiwis may aid in sleep, but researchers believe it may be due to their antioxidant properties, ability to address folate deficiencies, and/or high serotonin concentration.
10. Dairy products
Many people drink a glass of milk before going to bed, but what is the truth about this?
In fact, dairy products on our list are among the best foods for promoting restful sleep because they contain tryptophan, a type of amino acid that promotes sleep at night.
It is worth noting that drinking a glass of warm milk before bedtime provides the body with a variety of nutritional values that are also beneficial to health, including calcium, vitamin D, and melatonin.
9. Fatty Fish
According to one study, fatty fish may be a good food for better sleep.
Over the course of several months, the researchers discovered that people who ate salmon three times per week had better overall sleep as well as better daytime functioning.
Researchers believe that fatty fish may aid sleep by providing a good source of vitamin D and omega-3 fatty acids, both of which are involved in the body’s serotonin regulation.
This study concentrated on fish consumption during the winter months, when vitamin D levels are typically lower.
Important note: Serotonin is an important neurotransmitter that affects the brain and other body systems, and has an effect in regulating mood, sleep, and appetite.
8. Tart Cherries and Tart Cherry Juice
Numerous studies have revealed that tart cherry juice drinkers experience improved sleep.
One study found that people who consumed two one-cup servings of tart cherry juice daily had longer average sleep durations and better sleep quality.
These benefits may be attributed to tart cherries’ higher-than-average levels of melatonin, a hormone that promotes restful sleep.
7. Foods that contain complex carbohydrates
If you want to eat foods that help you sleep, it is advised to resort to sources of complex carbohydrates, such as: whole grains and brown rice.
This means that it is important to avoid sources of simple carbohydrates, such as: bread and sweets, as these type of foods reduce the levels of serotonin in the body, thus negatively affecting sleep.
6. The banana
Since bananas are an excellent source of both potassium and magnesium, eating them before bed can help with drowsiness, by contributing to the relaxation of the body’s muscles.
According to a study published in the Journal of “Research and Medical Sciences,” magnesium had a positive effect on sleep quality in elderly people with insomnia by prolonging the time they spend sleeping and facilitating awakening, and bananas also contain tryptophan, which would work to calm and regulate The hormones serotonin and melatonin that stimulate sleep through the night.
Just one boiled egg before bedtime can help you sleep better.
This is because it contains a higher proportion of easily digestible protein, which encourages sound sleep.
Additionally, eggs are among the foods that contain the amino acid tryptophan, which helps you sleep for a longer period of time by signaling to the brain to stop working and relax, as well as stimulating the body to secrete the hormone melatonin, which makes a person feel sleepy.
An important note: Protein in general helps to sleep well, restore body tissues, and reduce the risk of heart disease, high blood pressure, diabetes and high cholesterol.
It is important to include turkey in our list as one of the great foods to eat when you want to sleep well.
Because it is a rich source of the amino acid tryptophan, which may help promote drowsiness, it increases the production of melatonin, the hormone that helps regulate sleep.
Eating foods that contain carbohydrates can also increase the absorption of tryptophan, as other amino acids are directed to the muscles in the body by the action of insulin.
And turkey can be eaten with some carbohydrate-containing foods such as pasta or rice in order to get an ideal meal and a peaceful sleep.
3. Sweet potato
Sweet potatoes contain vitamin B6, which improves mood, and melatonin, which stimulates sleep, so eating sweet potatoes helps you feel relaxed and drowsy.
Plus, because potatoes are a high-fiber plant, you won’t wake up hungry in the middle of the night.
Calcium processes the hormones that help you sleep, melatonin and tryptophan. If you don’t like yogurt, calcium is naturally present in all dairy products.
These green leaves, like yogurt, are high in calcium, which is required for sleep hormones to function effectively.