Health benefits of a good night’s rest are countless. Unfortunately, many people have trouble falling asleep. A common reason that causes sleeping problem is mineral deficiency in magnesium, potassium, vitamins, as well as an amino acid called tryptophan. Increasing the intake of foods rich in nutrients helps you optimize a good night’s sleep.
Here are the best 10 foods that increases the sleep-inducing effects:
Milk or any other Dairy Product
Drinking a glass of warm milk or consuming any other dairy product before bed leads to a peaceful and relaxed sleep. This is because of the Calcium these foods contain. Calcium helps the brain to use the tryptophan to produce sleep-triggering melatonin.
Apart from that, Calcium is also effective in reducing stress, regulating muscle movements, and stabilizing nerve fibers (including those in the brain).
Almonds are rich in magnesium. Magnesium helps reducing the functions of muscle and nerve and getting a quality sleep.
Almond together with milk (Almond milk) works well in promoting mind-relaxed sleep.
Complex carbohydrate–rich foods like Cereal increase the availability of tryptophan in the bloodstream. Cereal with milk has its own sleep-promoting qualities. It also gives your body the protein it needs.
Having a small bowl of cereal before bed is a good idea to help you snooze.
The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily. It also has that sedative effect which helps you get in bed easily.
A spoonful of honey before bed or mixed with milk could give you a more restful sleep.
Eat a banana before bed to encourage a relaxed good night sleep.
Bananas are well-known for being rich in magnesium and potassium. Magnesium and potassium are natural muscle and nerve relaxants that help promote sleep.
They also contain tryptophan, which the body uses to produce serotonin and melatonin that are known as brain’s key calming hormones.
Bananas are also rich in Vitamin B6 that aids the production of tryptophan as well as the hormones serotonin and melatonin.
Cherries are a natural source of melatonin. It helps improving in sleep duration. Regular intake of Cherries can help regulate your sleep cycle.
Cherries can also be intaken along with nuts and oats.
Jasmine rice ranks high on the glycemic index (GI). The greater amounts of insulin triggered by the high-GI meals increases the ratio of sleep-inducing tryptophan. So eating jasmine rice brings on shut-eye faster and makes you fall asleep.
Turkey is high in sleep-aiding substance, tryptophan, which gets metabolized into serotonin and melatonin. It helps you easily doze off.
Grains in oatmeal trigger insulin production. They raise your blood sugar naturally and make you feel sleepy.
Oatmeal is rich in calcium, magnesium, phosphorus, silicon and potassium. It also contains melatonin which induces sleep.
Herbal tea has tons of snooze-promoting properties. Chamomile tea, particularly is a very helpful and safe sleep aid. It increases glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.