Food Suggestions to Help You Sleep
March 19, 2012
Many of us are having trouble sleeping at night. Whether it is because of a stressful day or the constant bombardment of technology in our daily lives, experts and insomniacs are trying to find more natural ways to help you drift easily to sleep without taking any medications. Here are some food suggestions that can be remedies to ease yourself into a peaceful slumber and help you stop your sleepless nights.
- Bananas – This fruit has potassium and magnesium, which are both muscle relaxants. It also contains the amino acid L-tryptophan, which is converted to 5-HTP when it reaches the brain. Upon conversation, serotonin is released, and our body receives some melatonin, a calming hormone for the brain. Make yourself a Banana Smoothie a few hours before you sleep!
- Oatmeal – This is a combination of carbohydrates with protein that causes a rise in blood sugar. This triggers insulin production and the release of sleep-inducing brain chemicals. It is also rich in melatonin, magnesium, phosphorus, silicon and potassium nutrients that support sleep. But be conscious with the amount of sugar you include. Too much sugar will cause an anti-calming effect, and you’ll end having a harder time falling asleep.
- Dairy – Foods like cheese, yogurt, and warm milk… especially warm milk… will help you have a good night’s sleep. Like bananas, these foods contain the amino acid L-tryptophan and its relaxing serotonin. Their high calcium content will aid in your attempts to fall asleep as quickly as possible.
- Edamame – This is good not only for the sleep deprived but also for those who are suffering from any menopause-related syndrome. Edamames are natural estrogen-like compounds found in soy-based products good in controlling the things that cause interrupted sleep. Those who are new to this food can try this: blend 2 cups of shelled, cooked edamame with 1 teaspoon salt, a drizzle of olive oil and 1 clove of garlic. Bon Appétit!
- Cherries – This food, especially tart cherries, boosts the body supply of melatonin that reduces insomnia. Melatonin is a chemical that controls the body’s internal clock in charge of regulating sleep. You can also try consuming fresh or dried cherries and/or cherry juice. Eat tart cherries one hour before sleeping and you should have a relaxing slumber.
- Almonds – The magnesium that almonds contain promotes muscle relaxation. Eating a bunch of almonds will increase your body’s protein, which would switch your alert adrenaline to a rest-and-digest cycle.
- Tea – Having coffee before sleeping is a big NO-NO. Avoid drinking any caffeinated drinks before you sleep. Tea is a wise alternative. Green Tea in particular is the best, because it has valuable thiamine that helps you sleep.
- Cereal – Have a cereal with low sugar or whole grain cereal. This complex food that’s rich in carbohydrates increases the effectiveness of tryptophan in the blood stream, which will, you’ve guessed it, help in your sleep.