9 Foods that Will Make You Sleep Better
Do you have trouble falling asleep? You're definitely not the only one. Learn about 9 healthy foods that will help you sleep better.
Do you have trouble falling asleep? Does getting to sleep feel like it takes enormous effort plus medication (with its harmful side effects)?
If the answer is yes, you should know you’re not the only one.
Sleeping better isn’t just important for feeling more rested. Sleeping well helps you be more alert, more productive, and – for kids – to grow properly.
The ideal amount of sleep is between 9 and 11 hours a night for children, 8-10 hours for teenagers, 7-9 hours for adults, and 7-8 hours for older adults.
Millions of people face problems sleeping every day. What few people think about or remember is that their habits as well as the food they eat make a big difference in how they sleep.
To sleep better, we recommend that you include the following foods into your diet. Remember that you should eat dinner two hours before the time you want to go to sleep in order to give your body time to digest.
Almonds are a big help when it comes to getting better sleep. They contain tryptophan and magnesium, which help produce the right amount of the sleep hormone.
Almonds also contain high levels of the healthy fats that can help you boost your metabolism while you sleep, too.
- We recommend eating them raw, though to give them some flavor, you can toast them.
- Another good option is to blend them with bananas or strawberries, without any sweeteners.
- Remember that both the fruit and almonds have calories and that you burn fewer calories at night.
2. Whole grain bread
Thanks to the grains it’s made of, whole grain bread contains vitamins B1 and B6. You can combine it with honey for the tryptophan to get to your brain even more quickly, where it will turn into serotonin, which will help you sleep better.
That’s why some of the most well-known diets recommend having whole grain bread with honey before sleeping to speed up the flow of tryptophan in your body.
When you go to buy whole grain bread, we recommend picking an artisan option. If you can’t, check out the labels and choose the one that has the least sugar and most whole ingredients.
Want to learn more? What Is the Healthiest Bread?
3. Dark chocolate
Dark chocolate comes in thousands of different types and flavors. This food stimulates the production of serotonin, which relaxes your mind and body.
Due to the cocoa butter in it, this type of chocolate also helps prevent heart diseases.
Bananas can be better than medication at helping you sleep. This fruit is a complete food. In addition to be very nutritious, it stimulates the production of melatonin and serotonin to help improve sleep quality.
A banana before bed gives your body a boost of magnesium and potassium. These two minerals have a relaxing effect on your muscles and nerves.
You’ll notice your sleep troubles go down considerably and you’ll wake up feeling great.
5. Herbal tea
Herbal tea could be considered one of the best choices for a long, restorative night’s sleep. Teas like chamomile, lemon balm, passion flower, lime blossom, or lemon have relaxing and sedative powers.
This all means that you’ll be able to rest better without waking up every so often. We recommend drinking them hot and without sugar, at least 10 minutes before going to bed.
If you’re not used to having tea without sugar, you might miss it a little, but give yourself a few days and you’ll get used to it.
Milk is rich in tryptophan and calcium. The latter helps the tryptophan be absorbed better in your body. Milk is also a food as fundamental for kids as it is for adults due to its vitamin A and D content.
We advise drinking it warm. This way, it’ll help you relax and de-stress your body. As for the carbohydrates and milk fats, they increase your insulin. This facilitates the movement of tryptophan through your body, increasing its benefits for your sleep.
Chicken is rich in tryptophan and is also very easy to digest. That’s why a chicken sandwich on whole grain bread is a recommendable dinner, accompanied by a serving of almonds before bed.
This is a super easy dinner to make and digest. In addition, it’s an excellent option for people who tend to get hungry at night.
Honey contains glucose, which tells your brain to decrease the action of orexin, a substance directly related to wakefulness.
Having a little bit of honey can help your body know when it’s bedtime. Earlier, we mentioned drinking tea and that it’s best without sweeteners.
If you really want something sweet, add a bit of honey.
One of the best foods to sleep better and longer is cherries. The melatonin in cherries improves your sleep habits.
All you have to do is eat 8 cherries as part of your dinner.
We’ know you’ll be able to come up with delicious dinners with these 9 foods we’ve recommended to help improve your sleep.
Take your time and think of new variations on your normal dinner. You’ll see amazing results in little time.
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