Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.
Sometimes there’s no reason for it and sometimes it’s hard to shut your mind off and unwind enough to sleep. If you’re like me, your head hits the pillow and you suddenly remember the ten million other things you need to get done. But the good news is that certain foods can help you fall asleep faster. Add some of these foods into your healthy diet and stop tossing and turning.
Banana
Banana contains several nutrients that help in promoting sleep. It contains tryptophan and has enough sugar to improve availability of tryptophan in the brain. Moreover, sugar helps to suppress the neurotransmitter orexin that makes you alert. In addition, banana is a good source of potassium and magnesium that helps in relaxing the muscles.
Cherries
Cherries contain a good amount of melatonin, the chemical that helps control the body’s internal clock. According to a study published in the Journal of Experimental Botany, eating a handful of cherries, especially food tart cherries, a few hours before going to bed will help you sleep better. If fresh cherries are not available, you can opt for cherry juice or even dried or frozen cherries. According to researchers from the universities of Pennsylvania and Rochester, people with chronic insomnia must drink a cup of cherry juice twice daily until their condition improves.
Honey
Honey Just a little taste of honey is all that is needed to signal your brain to start shutting down. Add a tablespoon to your chamomile tea and you’ll be headed to dream land soon.
Fresh herbs
Fresh herbs can have a calming effect on the body. For example, sage and basil contain chemicals that reduce tension and promote sleep. Trymaking your own homemade pasta sauce with sage and basil. It’s easy to do, and homemade sauces tend to be lower in sugar than store-bought versions. However, avoid herbs such as red pepper or black pepper at night, as they have a stimulatory effect.
Walnuts
To enjoy a good night’s sleep, snack on walnuts. Walnut is an excellent source of natural melatonin. Moreover, it also contains tryptophan, a precursor to melatonin. Hence, eating walnuts helps to boost the melatonin level in the brain, helping you to sleep better.
Sometimes there’s no reason for it and sometimes it’s hard to shut your mind off and unwind enough to sleep. If you’re like me, your head hits the pillow and you suddenly remember the ten million other things you need to get done. But the good news is that certain foods can help you fall asleep faster. Add some of these foods into your healthy diet and stop tossing and turning.
Banana
Banana contains several nutrients that help in promoting sleep. It contains tryptophan and has enough sugar to improve availability of tryptophan in the brain. Moreover, sugar helps to suppress the neurotransmitter orexin that makes you alert. In addition, banana is a good source of potassium and magnesium that helps in relaxing the muscles.
Cherries
Cherries contain a good amount of melatonin, the chemical that helps control the body’s internal clock. According to a study published in the Journal of Experimental Botany, eating a handful of cherries, especially food tart cherries, a few hours before going to bed will help you sleep better. If fresh cherries are not available, you can opt for cherry juice or even dried or frozen cherries. According to researchers from the universities of Pennsylvania and Rochester, people with chronic insomnia must drink a cup of cherry juice twice daily until their condition improves.
Honey
Honey Just a little taste of honey is all that is needed to signal your brain to start shutting down. Add a tablespoon to your chamomile tea and you’ll be headed to dream land soon.
Fresh herbs
Fresh herbs can have a calming effect on the body. For example, sage and basil contain chemicals that reduce tension and promote sleep. Trymaking your own homemade pasta sauce with sage and basil. It’s easy to do, and homemade sauces tend to be lower in sugar than store-bought versions. However, avoid herbs such as red pepper or black pepper at night, as they have a stimulatory effect.
Walnuts
To enjoy a good night’s sleep, snack on walnuts. Walnut is an excellent source of natural melatonin. Moreover, it also contains tryptophan, a precursor to melatonin. Hence, eating walnuts helps to boost the melatonin level in the brain, helping you to sleep better.
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