Some people find it hard to fall asleep. Some find it hard to remain asleep. Some wake up many times during the night and have interrupted sleep. Whatever it is, you are not alone. You will be surprised that a larger number of the population find it hard to get to sleep on a regular basis. Here are foods that should help you get to sleep better, if you incorporate more of it, into your diet.
1. Fish
Most fish, especially salmon, halibut and tuna contain a lot of vitamin B6, which is needed to make melatonin (a sleep-inducing hormone), so eating fish before you sleep helps put the light out.
2. Jasmine Rice
Jasmine rice has a high-glycemic-index (GI) – the greater amounts of insulin triggered by the high-GI meals increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain.
3. Milk & Bananas
Here’s a tasty one! Blend bananas with low fat milk and make a shake to drink before you sleep. Bananas are rich in potassium, and a good source of Vitamin B6, which is needed to make melatonin. Milk contains tryptophan, but another benefit comes from a surprising source: calcium, which can help lower stress levels.
4. Kale
Everyone knows that milk contains calcium and helps us get to sleep. But did you know that the green leafy kale also has a healthy amount of calcium in it? Since sleeplessness is linked to calcium deficiency, kale may help you fall asleep by boosting calcium levels.
5. Tart Cherry Juice
Tart cherry juice contains melatonin and aids sleep. It is also packed with antioxidants and should be good for the skin too as you get your beauty sleep. a Win win situation!
6. Whole Grains
Barley and other whole grains have magnesium. Magnesium helps us stay asleep when we are asleep.
7. Chickpeas
Chickpeas are rich in vitamin B6, which is needed to make melatonin.
8. Yogurt
It’s got all the same benefits as milk, but with protein to boot, so it’s a satisfying snack before bed. Just choose a sugar-free, low-fat variety to avoid weight gain or spikes in blood sugar.
9. Fortified Cereals
Fortified cereals are also rich in vitamin B6.
10. Turkey
Turkey contains L-tryptophan, an essential amino acid with a documented sleep inducing effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep.
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