Nature’s Key to a Restful Night
Good sleep is very important for our health. Many people have trouble sleeping well at night, and one way to help improve sleep quality is by eating the right foods. Certain foods have nutrients that help the body relax and prepare for sleep. Read on for information on ten of the best foods for sleep.
1. Turkey
Turkey is a popular food when it comes to sleep. It contains an amino acid called tryptophan. Tryptophan helps the body make melatonin, a hormone that tells the body it is time to sleep. Eating a small piece of turkey in the evening may help you relax and feel sleepy sooner.
2. Tart Cherries
Tart cherries are known to be a natural source of melatonin. Drinking a glass of tart cherry juice before bed can increase your melatonin levels. This can help you fall asleep faster. You can also eat the cherries as a snack. Enjoying them as part of an evening treat may be just what you need to have a peaceful sleep.
3. Nuts
Nuts, like almonds and walnuts, are easy to enjoy as a snack. They are full of magnesium and healthy fats. Magnesium helps relax your muscles and can calm your mind. A small handful of nuts in the evening might help reduce stress and prepare your body for sleep.
4. Fatty Fish
Fatty fish such as salmon, mackerel and sardines are not only tasty, they are also rich in omega-3 fatty acids and vitamin D. These nutrients help increase the production of serotonin, a chemical in your brain that helps control sleep. Eating fatty fish during dinner a few times a week can boost your overall sleep quality.
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5. Milk
Milk is a common bedtime drink. It contains tryptophan, just like turkey. Warm milk can be very soothing. Drinking a glass of warm milk before bed might help relax your body and mind, making it easier to fall asleep.
6. Eggs
Eggs offer many important nutrients, like vitamin D and B vitamins, and they provide protein for your body. They also contain tryptophan. Having an egg-based meal in the early evening is a tasty way to help your body produce sleep-promoting chemicals.
7. Cheese
Cheese can be part of a light snack before bed. It is high in protein and calcium. Calcium plays a role in helping your brain use tryptophan to create melatonin. A small piece of cheese, maybe along with a few whole grain crackers, might give you the right mix of nutrients to help your body wind down for sleep.
8. Bananas
Bananas are a healthy snack and they have potassium and magnesium, which help relax muscles. They also have vitamin B6, which is needed to make melatonin and serotonin. Eating a banana before bed can provide your body with the nutrients it needs to have a peaceful night.
9. Chicken
Chicken is similar to turkey because it also has tryptophan. A light meal that includes chicken may help your body create more melatonin. This can lead to better sleep. Having chicken for dinner is another way to get the sleep-supporting benefits of tryptophan in your diet.
10. Tofu
Tofu is a good choice for people who prefer plant-based foods. Like turkey and chicken, tofu contains tryptophan. It is also full of protein. If you choose tofu as part of your meal, you can still get the natural benefits that help your body prepare for sleep. Tofu is a healthy option that fits well into a balanced diet.
Other Helpful Tips
In addition to eating these foods, there are other factors to consider around maintaining a health sleep schedule. Here are some helpful tips for a good sleep routine:
- Keep a regular eating schedule.
- Avoid very heavy or spicy meals close to bedtime.
- Steer clear of foods with too much sugar or caffeine as they may stop you from feeling sleepy.
- Create a calm routine before bed (e.g. read a book, listen to soft music).
Finding ways to improve your sleep can make a big difference. Good sleep affects your mood, your health and your energy for the next day. Changing your diet by including some of the best foods for better sleep may help you sleep better and wake up feeling more refreshed.
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