Healthy Foods for a Good Nights Sleep

To get a good night’s sleep, you have to eat the right foods. The quantity of these foods and when you eat them are important and they must be incorporated into your diet if you want to sleep well. When small dietary changes are made in your life, you will experience a large difference in the quality of sleep you get, your overall health and behavior. The trick here is to consume foods having high amounts of tryptophan combined with carbohydrates to achieve sleep improvements.

Healthy Foods:

Bananas:
They’re practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Warm milk:
It’s not a myth. Milk has some tryptophan an amino acid that has a sedative like effect – and calcium, which helps the brain use tryptophan. Plus there’s the psychological throw-back to infancy, when a warm bottle meant “relax, everything’s fine.

Cherries:
These juicy red berries are calcium rich and packed with melatonin a sleep-inducing hormone which can help fight insomnia. So if you’re suffering from jet lag or your natural sleep patterns are disturbed, try snacking on a handful of fresh or dried cherries before bed or guzzling a glass of cherry juice to see you through to the land of nod.

Dairy Products:
Ever wondered why hot milk is a well-known bedtime drink? Well, milk along with other types of dairy products contains tryptophan and calcium, both of which work together to induce sleep. Calcium is also a good stress reliever so ensuring you get your daily dose may help you forget all those niggling thoughts from today.

Honey:
Drizzle a little in your warm milk or herbel tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin.

Potatoes:
A small baked spud won’t overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.

Almonds:
Almonds contain magnesium which promotes sleep and muscle relaxation. Consuming a small portion of these tasty nuts can also help regulate your blood sugar levels, aiding shut eye until your alarm goes off.

Eat protein with rich carbohydrates:
You know the slump you feel after finishing off that turkey roast dinner? Well, this common occurrence may have added to the rumours about turkey’s sleep-inducing properties. But, studies have shown turkey contains about the same amount of tryptophan as both chicken and beef. However, combining protein and carbohydrate-rich foods such as rice or whole grains should create the desired effect. This is because carbohydrates help stimulate the production of insulin which fights against amino acids competing with tryptophan.

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