Food and sleep are essential part of our life. If you do not get nutritious food or sufficient sleep then you may have to face several health issues. Sleeplessness will make you feel exhausted and it will also affect your mood. Studies have found a relation between food and the quality of sleep. You need to sleep well for a happy and productive life. It is essential to have foods reach in tryptophan, melatonin and serotonin in order to promote sleep. Melatonin produced in the human body’s pineal gland is responsible for the working of your biological clock. Thus, ingesting extra melatonin to your body can help you fight insomnia. So here are twelve foods that help you sleep better because of their richness in tryptophan and melatonin.
You can consume almonds which is rich in magnesium, a mineral which is a remedy for the sleep problems and headache. According to a recent study it was found that you cannot sleep properly if the level of magnesium in the body becomes low. Almonds will also provide solution for respiratory and heart disorders, anemia and diabetes. So consume almonds as much you can.
Almonds are not only foods that help you sleep better but also foods that help you work better. So, a few almonds in the morning, soaked in water the previous night could be very good for the mind-works and brain functioning.
Unexpectedly, fishes are one of those healthy foods that help you sleep better. There are varieties of them, especially the salmon fish, halibut fish will increase the secretion of vitamin B6 iny our body. The vitamin B6 is essential for the production of melatonin. Melatonin will help you to sleep. Fish is considered to be the healthiest food compared to other food. Omega-3 fatty acids are rich in fish which is essential for your body. The tryptophan present in it not only helps in building protein, but it will also make you sleepy. The tryptophan is first converted to serotonin, which is again converted to melatonin through enzymatic processes.
Rice will help you to sleep well as it contains high glycemic index. It will be better if you consume jasmine rice. In a research it was found that people who consume jasmine rice did not have sleep problem than the people who consume other type of rice. As it is rice is rich in carbohydrate, it not only gives you energy but also make you lethargic and sleepy.
You should consume foods which contain sedative properties and it is essential for sleep. Lactucarium is present in lettuce and it will trigger the brain and its function and it is quite similar to opium.
How to consume lettuce: take a cup of water and simmer four lettuce leaves in it for 15 minutes. After removing it from heat you can add two sprigs of mint. Just drink this liquid before you go to bed.
Lettuce has Vitamin C and beta-carotene which helps prevent the oxidation of cholesterol, thus keeping the heart healthy. It has very low calorie content. Its fibre also helps remove bile salts from your body. Lettuce is also rich in Omega-3 fatty acids.
#5 Dairy Products
The dairy products like cheese, yogurt, and milk would help you sleep. You would get calcium as well as tryptophan from these dairy products which will secrete melatonin in the body. So you can sleep well. This trytophan is responsible for the synthesis of melatonin which shall help you sleep better. Hence, it is suggested to take a glass of milk before going to bed. Sometimes it is also the warmth from warmed milk that tempts you to tuck yourself to bed.
To get enough serotonin and melatonin you need to consume this food which is rich in amino acids. Walnut contains tryptophan which is a sleep enhancing amino acid. So you can consume walnuts as it will help you to fall asleep. Walnuts are also good for your heart and it contains the essential antioxidants.
#7 Cherry Juice
You can drink tart cherry juice which will boost the levels of melatonin and it contains antioxidants. Melatonin is essential for sleep and cherry juice also reduces the pain and inflammation due to osteoarthritis. Drink tart cherry juice before you go to bed.
#8 Whole Grains
Barley, bulgur is the whole grain which is rich in magnesium. If your diet is rich in whole grains then it will reduce the risk of obesity, diabetes and heart disease. By adding more whole grains to your diet you can sleep well. Whole grains can be eaten in the form of cereals/ flakes too. Adding them to milk can stimulate better sleep.
Kale and collards are rich in calcium. If your calcium level is low then you could not able to sleep. So try to consume kale and collards and also the other green leafy vegetables. The collard greens will reduce the level of cholesterol in our body. Collard could prevent cancer also. The calcium helps the brain manufacture melatonin from tryptophan.
Bananas do not have neurotransmitters or hormones, however consuming bananas rich in potassium and magnesium would be a good solution for insomnia. These two electrolytes help in the relaxation of muscles. Banana will also help you to reduce your weight and it gives you the essential vitamins.
Kiwi has the highest levels of serotonin which is gradually synthesized into melatonin. Thus, kiwi before bed could give you a really sound sleep.
Honey is rich in sugar which helps in the entry and synthesis of tryptophan in the brain. It can be added to milk, tea, cereals, fruits and other foods that help you sleep.
Lack of sleep will suppress the immune system and it is also a reason for weight gain. These are the foods that act as a natural sleep remedies. Try to consume these foods and say good bye to sleepless nights. There are other foods that help you sleep better like chickpeas, turkey, tea, passion fruit and many others.