6 Foods That Help You Sleep Better

A large number of American population wakes up irritated and half asleep every morning because of inefficient sleep. Apart from feeling drowsy, lethargic and dizzy the whole day, inefficient sleep can also lead to heart issues like cardiovascular problems, diabetes, weight gain and depression.

But, if you have really been struggling to get a good night sleep, then you probably should first consider your lifestyle and diet habits and adjust accordingly. There are some don’ts which you should follow first- like void eating oil stuff if you have gastric reflux or do not have caffeine right before sleeping.

But, what’s good is that little changes could bring a huge impact on your sleep every night. Here is a list of some food items which can help you catch some good sleep. But remember to eat them around 30 minutes before going to sleep:

List of 6 Best Foods That Help You Sleep Better

1. Cherry juice

As per the published article of European Journal of Nutrition, studies have revealed that if you consume some tart cherry juice or placebo daily for at least a week, you shall have good sleep at night.

The cherry juice has highly elevated melatonin levels which help you in getting a scheduled sleep at night and enhances your sleep efficacy in total.

2. Chamomile tea

Consuming herbal tea such as chamomile works as a perfect pre-bedtime drink and surveys have revealed that chamomile features mild sedative specifics.

It works as a perfect sleeping agent and helps you get a good sleep at night.

3. Almonds and bananas

Try to consume it around 90 minutes before going to bed. Decked with a good amount of potassium, these two ingredients stimulates sleep wave in your body. And as per a study, bananas prove to be an amazing food item to instigate sleep.

Team it up with almonds and it gets loaded with tryptophan and magnesium. It will advance deep sleep in you.

4. Rice and beans

Rice and bean need to be consumed a few hours before going to bed. Legumes like beans, lentils are highly rich in folic acid, potassium, vitamins and magnesium which manages your cardiac rhythm.

And, if you include a high glycemic carbohydrate ingredient like Jasmine rice in your consumption, it will help in getting you sleep a lot faster because of it sugary content.

In short, the rice will affect the hay and the legumes will make you fall asleep the whole night, not allowing you to get up in between.

5. Cheese and Crackers

Try eating it half an hour before going to bed. It is for those who wish to eat some light snack before going to sleep. A few cheese bits enriched with whole grain crackers can enhance your sleep cycles by enhancing your melatonin and serotonin levels.

Cheese helps in de-stressing your body and relaxes the mind while enhancing the melatonin production.

A few of researchers also claim that eating cheese may lead to vivid dreams. Different cheese consumption leads to a different kind of dream experience.

6. Oatmeal with Honey and Milk

Consume this mal 90 minutes before going to bed. Oatmeal already proves to be the best meal for your heart. It is an amazing breakfast option, but you can even eat it as a night meal.

Oat is one of the few food items which has melatonin which helps you go to sleep every night by relaxing your body. Melatonin production falls as a person gets older and this is why a lot of senior citizens suffer from the problem of insomnia and thus it is very important to include melatonin-rich food in your daily intake.

All you have to do is include some warm milk which holds tryptophan and melatonin as well as amino acid and it will make you sleepy. Put in a teaspoon of honey which works as a natural relaxant and you will enjoy the most healthy bedtime treat along with a good night sleep. You will surely have the sweetest dreams.

Apart from it, you have pineapple juice and orange juice which raise your melatonin concentration.

Try eating healthy and sleep-inducing food in your diet especially at night to enjoy some good sleep at night and you will never suffer from insomnia. Check this site if you wish to find out more about how you can sleep better.

 

 

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