Are you facing trouble in sleeping? If yes, then you are not the only one. Around 50 million Americans experience trouble in sleeping on a daily basis. Lack of sleep results in frustration and irritation, and the deficiency of sleep can also lead to serious health problems such as an increased waistline, high blood pressure and mood swings. After going through a hectic routine, you need some quality rest to refresh and energize your mind and body for the upcoming day. People usually take high-calorie fast food at night which makes the sleep restless. Most of the foods items that are produced naturally help you in getting a relaxed and comfortable sleep. Here we have listed some of the best food items that will help you to sleep quickly:
Sweet Potato Toast
Sweet potatoes are taken as a traditional nighttime snack which is not only readily available but also, inexpensive, and delicious along with many other health benefits. Vitamin B6 and Vitamin C are found in Sweet Potatoes which are essential to protect you from cold and flu and help in digestion as well. Avail Home Chef Coupon to prepare the variety of recipes with Sweet potatoes at the most affordable rates.
Almonds provide you with a great amount of magnesium and other minerals which are significant for quality rest. A study proves that when the body`s magnesium level is decreasing, it makes it harder to stay unconscious. Almonds provide essential vitamins for sleep, so you should consume them before going to bed to have a relaxed sleep without any hassle or stress.
One of the best Foods that help you sleep through the night is the salad. You can take it with dinner to speed up your sleeping process since lettuce includes lactucarium, which has soothing properties that affects the brain similarly as opium. Apply this easy and quick remedy: simmer three to four big lettuce leaves in a small amount of water for 15 minutes. Remove from heat and put two sprigs of mint. Drink it before going to bed.
Cherry is one of the healing foods for insomnia. You can have a tart drink to cure insomnia. A glass of cherry juice in the evening helps you to nod off quickly, as per experts from the Universities of Pennsylvania and Rochester. Fruits, particularly the tart fruits help to maintain the level of melatonin. In the survey, they noticed that those who drank cherry juice before sleep encountered some alterations in their sleeping disorder side effects as compared to the people who drank artificial juices.
You should take chamomile tea with little honey 90 minutes before your bedtime to make your sleep more comfortable and restful. If you are dealing with anxiety then chamomile tea will help you. As pointed out by professionals, tea consumption is associated with an expansion of glycine, a substance that calms down nerves and muscles and gives a mellow soothing.
Bananas are counted in the list of best foods for sleep as they are rich in potassium, which may soothe aching legs and help to prevent body pains. In addition, bananas also offer magnesium, which helps to relax and ease the muscles and nerves. They also endorse healthy circulation and digestion of food. People usually eat bananas after their lunch and dinner for proper digestion.
Chickpeas are best supplements for deep sleep, they are also known as garbanzo beans. They are the finest source of vitamin B-6, which your body utilizes to generate serotonin, a mood changer, and stress buster. The vitamin also helps to produce melatonin that is your body’s major sleep hormone. Try adding Chickpeas to your healthy salad and eat it with dinner for a good sleep.
Does the egg sound appealing for a restful sleep? Obviously no! But, it may be just the thing to facilitate you sleep with comfort throughout night. Eggs are filled with high-protein that can help to maintain your blood sugar levels stable so you can sleep easily. You should intake an egg at night by adding it in a salad and other carbohydrate-rich food like whole-grain toast.
One of the foods that help you fight insomnia is milk. It helps you to sleep better. Some specialists deny this fact due to lack of conclusive scientific studies. Calcium plays a direct role in the creation of melatonin, which is important to maintain your body’s 24 hours sleep-wake cycle. Have a glass of warm milk to sleep better.
There are multiple food items that we have discussed above, but the one which is most beneficial for a quality rest is Cereal. A small bowl whole-grain with low-sugar cereal can be a strong snack that sets the point for sleep. According to the NSF, cereal makes tryptophan which is an amino acid that causes sleepiness to the brain as well as the protein contained in milk is truly a building block of tryptophan. Professionals suggest to include peanut butter and cheese to your nighttime menu for a healthy sleep.
Do you think that a bowl of nice, warm oatmeal can deliver you a good sleep? Well, it is packed with plenty of calcium; magnesium and potassium which can make you fall asleep more quickly. Remember, the deficiency in magnesium might make it more difficult to stay asleep. Just take some amount of Oatmeal before going to bed for a positive effect.
Herbal Tea or Decaffeinated Green Tea
Experts state that most varieties of decaf tea will generate drowsiness. Green tea holds thiamine, which may encourage sleep. Researchers noticed that tea cuts off the hours required falling asleep and enhancing the total sleep duration, minutes of deep sleep and overall sleep quality. Try to take a cup of tea before lying on bed. Moreover, the sleep-inducing elements of the tea, the warmness of the hot cup is definitely enough to make you feel drowsy.
What help you to fall asleep? What do you eat or drink before bedtime? Several foods and drinks can make you feel sleepy initially, but interrupt your deep sleep again and again. Share your thoughts in comments below and let us know what works best for you.