Do you feel tired and stressed and struggle to get good night’s rest? You may want to consider changing your diet.
Having problems with sleep can lead to serious health problems including heart disease and depression. Before you start using prescription drugs to fall asleep just add these foods to your shopping list.
Many foods contain naturally occurring substances that bring on sleep; here are some of the best choices to help you settle down for a quality rest.
Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones.
Almonds contain magnesium, which promotes both sleep and muscle relaxation, also they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.
Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt.
Lettuce does contain significant amounts of a substance called lactucarium, which is a natural opiate. This is why extract of wild lettuce is sometimes found in herbal sleeping tablets. Lettuce soup and lettuce sandwiches are old fashioned remedies for insomnia.
Cottage cheese is a perfect source of protein before bed since it contains slow-digesting casein proteins that will distribute the amino acids to the muscle tissues for hours to come.
In addition to this, it’s really going to help improve your sleep as it contains the amino acid tryptophan, which will naturally induce sleep in the body and help you get a better night’s rest.
Chickpeas are a great source of tryptophan and B6. Vitamin B6 supports healthy sleep hormone cycles.
Melatonin is a hormone produced by the pineal gland. Not only does it control your circadian (sleeping and waking) cycles, but it is responsible for regulating other hormones as well. Melatonin levels in the body can decrease with age. This fruit can raise its levels over 200 percent.