Most people are aware that there are certain habits, such as getting daily exercise, meditating, and sticking to a regular sleep routine, that help you get to sleep easier. However, only a few people know that even your diet can make a big difference. For guidance, here are a few foods that you probably didn’t know would make your night’s rest even more relaxing.
Fatty Fish
Believe it or not, fatty fish, such as salmon, tuna, and mackerel, are so high in omega-3 fatty acids and vitamin D that they can help regulate your sleep. Try consuming these kinds of fish a few times a week, and we’d bet you’ll see a significant improvement in your sleep quality.
Walnuts
Just like almonds, walnuts do wonders for your circadian rhythms, but not through magnesium. Instead, walnuts provide a natural source of melatonin, the hormone that regulates sleep-wake cycles. They also contain healthy fats and magnesium, which, as we mentioned earlier, support sleep health.
Tart Cherry Juice
If you’re struggling to get to sleep at night and you’re not into chamomile, consider drinking some tart cherry juice, which is rich in melatonin and antioxidants. Drinking a glass before bed has been shown to improve sleep duration and quality, and once again, it’s a delicious treat to enjoy as part of your bedtime routine.
Bananas
Most people find it surprising to learn that eating a banana before bed can help relax muscles and promote sleep. This is because bananas are a great source of potassium and magnesium, both of which are muscle relaxants. They also contain tryptophan, an amino acid that converts to serotonin and melatonin.
Turkey
While it may not be as succulent as chicken, turkey is well-known for its high tryptophan content, an amino acid that helps produce serotonin and melatonin. A small serving of turkey can be a natural way to boost these sleep-promoting hormones, so consider having some as your evening snack.
Warm Milk
A lot of people think that the idea of warm milk helping you get to sleep is an old wive’s tale, but it’s not. When heated, milk synthesizes tryptophan, which can increase serotonin and melatonin levels in your body. What’s more, the ritual of drinking warm milk can also be soothing and help signal to your brain that it’s time to wind down.
Lettuce
While you’re probably not going to start munching on lettuce before bed, it contains a lot of lactucarium, which has sedative properties, so it would certainly work. Instead of eating it, you could consider drinking lettuce tea before bed, which helps your body relax and fall asleep more easily.
Jasmine Rice
If you’ve been struggling to sleep lately and fancy a curry or burrito for dinner, consider using jasmine rice. This rice variety has a high glycemic index, which can increase tryptophan availability in the brain. This will no doubt improve the quality of your sleep, so it’s certainly a tasty option.
Sweet Potatoes
Unlike regular potatoes, sweet potatoes are rich in potassium, magnesium, and calcium, all of which help with relaxation. These nutrients contribute to muscle relaxation and nerve function, too, promoting better sleep. So, you may as well try introducing them to your dinners because they’re really healthy, both for your sleep and in general.
Passionflower Tea
If both chamomile and lettuce tea don’t float your boat, try out passionflower tea, which contains flavonoids that can increase gamma-aminobutyric acid (GABA) levels in the brain. While that may sound complicated, it essentially means that it will help reduce brain activity, helping you to drift off without the distractions of racing thoughts.
Cottage Cheese
Even though rumors claim that cheese will give you nightmares, cottage cheese will definitely improve your sleep quality, as it’s high in casein protein, which provides a steady release of amino acids throughout the night. Not only does this promote restful sleep, but it will also help to repair your muscles overnight.
Honey
So, you’ve tried chamomile, lettuce, and even passionflower tea, and despite helping you sleep, the tastes just haven’t sweetened the deal enough. In that case, consider adding a teaspoon of honey to either, which can raise insulin levels slightly, allowing tryptophan to enter the brain more easily. This can help increase melatonin production, which will work miracles on your sleep schedule.
Eggs
We’re not sure we’d recommend eating eggs before you go to bed, but they are certainly a good source of tryptophan and protein, which will boost melatonin production and support muscle repair overnight. Consider having some with your dinner, and you’ll have yourself a tasty sleep remedy.
Oatmeal
While oatmeal is typically associated with breakfast, if you eat it in the evening, it could help you get to sleep better. This is because it’s rich in melatonin and complex carbohydrates, helping to promote the release of insulin, which aids in the absorption of tryptophan.
Spinach
Perhaps the best superfood that you weren’t aware of will dramatically improve your sleep. Spinach is packed with magnesium, helping your muscles relax at night and calm your nervous system. Furthermore, spinach also contains calcium, which helps produce melatonin. As everyone knows, it truly is an all-around healthy thing to consume, especially if you’re struggling with sleep issues.