We all understand the importance of a good night’s sleep for our health and well-being. But sometimes it can be hard to get quality sleep, especially if you’re hungry. A light snack before bedtime is often recommended, but what you eat may also affect the quality of your sleep. Foods that are rich in tryptophan, melatonin or magnesium are all known to promote restful slumber at night, helping you feel relaxed and refreshed when you wake up.
If you’re looking for foods that will help improve your sleep, then this blog post is for you! In this blog post we’ll discuss what foods work as natural sleep aids, as well as other strategies for better sleeping habits. By the end of the article, you should have a clear understanding of which food choices work best for improving your nightly rest!
Sleep and food
If you’re not sleeping well, it could be due to the foods you eat at night. Here are some of the most common sleep-inducing foods and why they work.
Oatmeal: Oats contain a protein called Avenin which is like gluten for people with celiac disease or other sensitivities to gluten. Avenin can cause inflammation in your gut that leads to trouble falling asleep. The soluble fiber in oats also makes it stickier than other grains making digestion more difficult which can lead to indigestion and heartburn that also interfere with sleep quality.
Coconut Oil: Coconut oil contains medium chain triglycerides (MCTs) which help induce hormonal changes associated with deep, restorative sleep by promoting healthy levels.
The following is a list of foods that can help you sleep better, but you should always consult to your doctor before making any dietary changes.
Foods That Contain Tryptophan
Tryptophan is an essential amino acid that acts as the building block for serotonin, a neurotransmitter involved in mood regulation and sleep-wake cycles. Melatonin, which is crucial for promoting sleep, is formed when serotonin is converted to melatonin in the brain. Foods that are high in tryptophan include:
Foods That Contain Melatonin
Melatonin is a hormone that is released during sleep to assist regulate the body’s natural sleep cycle. Melatonin release can be boosted by eating certain foods including:
Foods That Contain Magnesium
Magnesium is a mineral that interacts with ATP to provide the energy that our cells require to function correctly. It also helps to keep muscle and nerve function in good shape, the stabilization of heart rhythm, the maintenance of a healthy immune system, and the maintenance of strong bones. Foods that contain magnesium include:
Foods That Contain High Levels of Antioxidants
Oxidative stress can lead to poor sleep, so eating antioxidant rich foods can help neutralize these free radicals. Foods that are high in antioxidants include:
- -Dark leafy greens
- -Cocoa powder
- -Red grapes
If you’re looking for a good night’s sleep, try incorporating some of these foods into your diet. You’ll not only feel better, but you’ll be doing your body a favor by consuming nutrient-dense meals.
Other Ways That Can Help You Sleep
In addition to magnesium, there are other foods that can help you sleep. And these foods contain other micronutrients that can help you solve your problems with insomnia, restless legs syndrome and chronic fatigue syndrome.
- Other foods that contain magnesium include halibut, soybeans, mackerel and sesame seeds. Choose fresh or frozen varieties of these fish and aim to have two servings per week.
- Soybeans are also a great source of B vitamins, which are essential for energy production and support a healthy nervous system. Add tofu or tempeh to your diet to increase your intake of these nutrients.
- Other good sources of B vitamins include lentils, spinach, and Brewer’s yeast. To help you sleep better, include one of these foods in your daily diet.
- Also, in recent years many people are getting help from taking CBD for a good night sleep. And CBD is effective for sleep because it helps to relax brain receptors and reduce stress effectively.
- Finally, walnuts are a good source of omega-3 fatty acids, which have been shown to improve sleep quality. To increase your consumption of these nutrients, eat a handful of walnuts for breakfast or as an afternoon snack.
Just as the calories you consume have an impact, so do the calories you spend. Cardiovascular exercise for 30 minutes a day is essential for general health. This also helps to shut-down of your body at night.
There are a variety of meals that have been proved to enhance sleep time. We hope this list has given you some ideas on what to eat before bedtime. Remember, it’s important for your brain and body to get the proper amount of restful sleep every night so be sure not to deprive yourself or your loved ones by skipping out on a good night’s sleep.