Top Foods That Let You Have Good Night Sleep

By on September 20, 2013

A few changes in your diet and bedtime routine will let you go to sleep faster naturally and get a better night’s sleep. Sleeplessness can be caused by many factors, but one of the biggest culprits is food. Finding food options that will help you sleep is a good alternative to medication.

1. Warm milk:

Foods for Good Night Sleep - Milk

Warm milk consists of tryptophan, an amino acid offer a sedative-like effect that really helps the brain to create chemical serotonin that forms a sensation of well-being and relaxation. These feeling of well-being and relaxation may cause drowsiness.

2. Oatmeal:

Foods for Good Night Sleep - Oatmeal

Oats are a rich source of sleep-inviting chemical melatonin that helps you relax and makes you sleepy. Adding maple syrup or honey will add more simple carbohydrates which in turn increase serotonin.This will then allow you to get sleep faster every night.

3. Almonds:

Foods for Good Night Sleep - Almonds

A handful of lightly-slated almonds can do wonders for a good night’s sleep.They include magnesium that assists to stimulate both sleep as well as muscle relaxation. Additionally, it also offers a good source of protein that helps to maintain steady blood-sugar levels during sleep.

4. Turkey:

Foods for Good Night Sleep - Turkey

The most well-known sleep-inducing food, turkey is packed with tryptophan, a hormone that can help you relax and fall asleep.

5. Flax seeds:

Foods for Good Night Sleep - Flax seeds

Flax seeds are rich in omega-3 fatty acids, a natural mood lifter helps to relieve stress of the day and help you relax before bedtime. Sprinkle some flax seeds in your bedtime oatmeal and consume a tablespoon separately.

6. Kale:

Foods for Good Night Sleep - Kale

Dairy products are well-known calcium-rich foods. However, green leafy veggies like kale and collards also boast healthy doses of calcium, which works in the brain to help regulate the production of melatonin, a substance that is going to control your natural sleep-wake cycle.

7. Cherries:

Foods for Good Night Sleep - Cherries

A glass of cherry juice might be an effective way to fall asleep sooner because melatonin is a hormone responsible for regulating the sleep cycle. You may also eat a portion of fresh, frozen and dried cherries as they are the healthy sleep inducing snacks.

8. Jasmine rice:

Jasmine rice is easy to eat, low in fat and great before bed time to help you go to sleep much faster than you normally as they contain tryptophan, which converts to serotonin and melatonin, the brain’s key soothing hormones.

Foods for Good Night Sleep - Jasmine rice

If you prefer a before bedtime snack, jasmine rice is perfect. It is suggested that you eat jasmine rice 4 hours before bedtime.

9. Bananas:

Foods for Good Night Sleep - Bananas

Bananas are rich in potassium and are also a good source of vitamin B6. B6 is essential for production of serotonin that can help to manage sleep. They also contain magnesium that’s a muscle relaxant. Pair a banana with a small handful of walnuts for a super sleepy snack.

10. Red bell peppers:

Foods for Good Night Sleep - Red bell peppers

Red bell peppers are rich in vitamin C, which helps to cut down the stress hormone cortisol in your body. Consuming foods that negate the effects of cortisol may lead to a much better night’s sleep.

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