Struggling to sleep? Here are 10+ eats to help you sleep better

I cannot imagine today I woke up feeling energetic and motivated to do what I love most: Reading and writing. Back then, I used to stay awake till 3 am waiting for  my sleep to get intense, and get up around 7 am. I did not find help with my situation until I watched a YouTube video: Foods to eat for a better night’s sleep. Have you tried searching for tips to sleep better as I did? Insomnia can have tremendous long-term-and-short-term-effects if not addressed before it is too late. You do not want to go that way. It is high time we helped each other battle it by all means! 

Your situation is not unsalvageable. Today, we shall learn about bedtime eats that can change your current story. Want to know what foods help you sleep well? Then read on!

12 Eats to Improve Your Sleep

Below are various foods that can help you fall asleep as soon as your head hits the pillow.

1.     Banana

Banana is a perfect bedtime snack since it contains magnesium. It reduces stress and anxiety. Magnesium is essential as it aids in slowing down your thinking. It is made possible by regulating a neurotransmitter known as Gamma-Aminobutyric Acid. It is an amino acid that lessens the brainpower for sleep at night.

2.     Fatty Fish

Most of us never reach out for a fatty fish. Considering taking a step to improve your diet before sleep would be a commendable move, why not? Oily fish have omega-3 fatty acids that offer nutritional support hence attaining a healthy balance. Fatty fish not only have omega 3s but vitamin D as well that is vital in regulating sleep.

3.     Warm Malted Milk

Briefly, malted milk is composed of whole milk powder, malted barley, and wheat flour. You can use it as a typical beverage. 

2 INGREDIENTS EASY MILK POWDER RECIPE | How to make milk powder at home -  YouTube

Admittedly, there is still no scientific evidence that this drink aids in better sleep, but it does seem to help. Malted milk has a blend of minerals ranging from Vitamin B, Iron, Zinc, Magnesium, and Phosphorous. They all provide relaxation before turning in. Additionally, malted milk is beneficial to particularly elderly insomniacs as it keeps the stomach full for a long time. One does not have to get up in the middle of the night to take a bite.

4.     Popcorn

Popcorn is well-known and one of the healthiest snack foods. While some eat due to its incredible taste, you may want to consider it as part of your bedtime diet for a quick snooze.

Popcorn is nutritious since it has serotonin hormone. This hormone makes one feel calm and drowsy.

5.     Orange

Oranges are rich in Vitamin C. Deficiency of Vitamin C affects your sleep as it makes you wake up more often throughout the night. Researchers argue that Vitamin C aids in fighting off restless leg syndrome that prevents you from dozing off.

6.     Rice

Rice is a carbohydrate that increases blood sugar levels. Research done by The University of Sydney links rice to better sleep. How? It has a high glycemic index that hastens sleep. For better results, take rice 3-4 hours before bedtime.

7.     Peanut Butter

Most people will dismiss peanut butter as a natural remedy for insomnia since it is high in calories, but it can actually aid in better sleep. How? The body uses the most calories when sleeping. Again, it contains tryptophan that gets converted into a molecule called 5-HTP. Hydroxytryptophan (5-HTP) is useful in making serotonin and melatonin. These two chemicals are crucial as they lull us to sleep.

8.     Tart cherry juice

You can never tell what is best for you until you try it out. Make an effort of taking tart cherry juice. It has a natural melatonin, a sleep-boosting hormone. Naturally, the production of melatonin increases with evening darkness hence promoting healthy and long sleep.

9.     Kiwis

Just like a few eats I have mentioned above, Kiwis have a sleep-regulating hormone known as serotonin. It plays a significant role by modulating rapid eye movement sleep. Furthermore, kiwis have antioxidants like vitamin C that minimize inflammation encouraging a better snooze.

10.  Figs

Figs are rich in magnesium. This mineral is associated with not only quality but a long sleep for optimal health. High fiber content is another nutrition component of figs. And, have you ever posed to ask yourself why fiber is so good for you?

To insomniacs, the good news is, fiber reduces nighttime cravings, therefore, encouraging a long and uninterrupted sleep.

11.  Almonds

Almonds are a great source of a sleep-enhancing mineral called magnesium. They also have melatonin hormone that has sleep-related effects. Magnesium is linked to better sleep as it reduces inflammation. Fact is, there is little research done on the effectiveness of almonds in sleep enhancement, but its effect on sleeping is quite promising.

12.  Chamomile Tea

Taking a cup of chamomile tea 45 minutes before going to bed induces sleepiness quite fast. So, what is the nutritious value of this tea? Chamomile tea has apigenin, an antioxidant, which lessens anxiety. It has proven to be very beneficial to people with chronic insomnia as it initiates sleep.

Final thoughts

So there you have it; 12 best eats that not only can help you have a better sleep but also  keep your health in balance and stay motivated to handle your daily tasks effectively. You can choose to eat these foods individually or mixed: Either way, you will do yourself a great favor. You may want to keep this list handy so that you can keep track of what you have tried, what is working in your favor, and what is not working.

More importantly, note that some of these bedtime foods like popcorn, figs, and peanut butter may cause other health effects if not taken in moderate amounts.

 Here’s your chance to get out of bed tomorrow morning full of energy and freshness. 

Happy journey to a healthy life!

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