The Best Foods To Help You Sleep Better

Do you strive for that perfect night's sleep? The key is to include foods high in tryptophan, an amino acid which enhances sleep. Tryptophan is needed to make the sleep-inducing hormone melatonin and serotonin, which both help the body to relax and are known to enhance sleep. Let's take a look at the best foods that can help you on your way to a better night's sleep.

Fruits

Fruits rich in melatonin such as oranges, berries, kiwis, and pineapple can help you relax quicker and improve your sleep quality. Bananas are a good source of potassium, magnesium, melatonin, and tryptophan. Bananas contain lots of Vitamin B6 which the body requires to make melatonin. Tart cherry juice or tart cherries are jam-packed full of melatonin and are a good snack before bedtime.

Nuts

Walnuts and almonds both contain high levels of tryptophan and melatonin which can help you fall asleep quicker.
Almonds are a great source of magnesium which is good for improving the overall quality of sleep.

Dairy

Calcium found in dairy products such as milk, cheese and yogurt, helps our bodies to convert tryptophan into the sleep-inducing hormone melatonin. A glass of warm milk before bedtime can help you relax. Milk protein found in cottage cheese can aid growth and muscle repair whilst sleeping.
If you are calcium-deficient you may find it hard to fall asleep naturally.

Green leafy vegetables

Kale is jam-packed with calcium, which helps the body produce melatonin. Magnesium-rich vegetables such as spinach and greens are great for helping the body stay asleep.

Wholegrains

Wholegrains such as oatmeal, rice, and popcorn are high in carbohydrates which can help you to feel tired if eaten before bedtime. Bulgar wheat and barley are a great source of magnesium which can also make you feel drowsy

Fish

Most fish are a great source of melatonin. Tuna, salmon and halibut are especially high in vitamin B6 which helps with the production of the sleep-inducing hormone.

Caffeine-free fruit teas

Chamomile tea, passion fruit tea, and ginger tea, all contain antioxidants which can help calm the body before bedtime. Research has shown that by drinking chamomile tea, it increases a chemical called glycine, which calms and relaxes the muscles and nerves. It can also boost your immune system, reduce depression and improve sleep quality. Passion fruit tea is said to reduce anxiety and also improve sleep quality as it helps you feel more tired.

Getting enough sleep is an important part of our lives. It boosts your mental health as well as your physical health.

Always try to eat two hours before going to bed, but do not go to bed on an empty stomach as this may wake you in the night.

By eating foods containing the sleep-inducing hormones melatonin and serotonin, together with combining foods rich in magnesium and essential antioxidants and nutrients, this can all help in getting a better night's sleep.

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