Whoever thought food could help with sleep? If you have tried several remedies to induce sleep and you are still unable to fall asleep you could try food. Yes, FOOD! Here are some foods which when taken in a healthy quantity can help you sleep better.
One of the best foods you can eat before bed is walnuts because eating it makes the human brain secrete melatonin. Melatonin increases sleepiness and may also increase the amount of time you spend asleep. In fact, Melatonin is responsible for a person’s sleep-wake cycle. Asides this, walnuts are rich in many vitamins and minerals such as magnesium, phosphorus, copper, and manganese; all of which benefit the body.
Eating a moderate amount of cheese is nutritious and can also help to give a good night’s sleep. More specifically, the swiss and cheddar cheese are a good source of tryptophan an amino acid that encourages the release of melatonin. However, when consumed in excess, cheese can be a poor choice if you want to maintain a healthy body weight.
- White rice
White rice is a staple food in many places across the world. Unlike brown rice, white rice has had its bran and germ removed, which makes it lower in fiber, nutrients, and antioxidants. Its high glycemic index helps promote sleep. Eating white rice before bed won’t cause you to gain a lot of weight because it is low in fat and calories.
Research has also proved that white rice is more efficient in improving sleep if it is eaten at least one hour before bedtime. However, like most foods, it is advised that it is consumed in moderation due to its lack of fiber and nutrients.
Bananas help promote sleep because they contain tryptophan and are a good source of magnesium. Magnesium is a well-known natural muscle-relaxants magnesium as well as potassium which is also found in bananas.
One of the world’s most applicable foods is honey because it has a lot of health benefits to offer, one of which is a good night’s sleep. A teaspoon of honey before bed either in a cup of tea or just raw is helpful. The natural sugars found in honey help to raise insulin levels slightly thereby allowing tryptophan to enter the brain. Tryptophan, in turn, helps create serotonin a neurotransmitter needed to produce melatonin and put your body to sleep.
Milk is the oldest culprit on the list of foods that help us sleep better. Many caregivers usually recommend a glass of warm milk before bed and research has proved this to be helpful. Milk is high in calcium, protein and also contains the sleep-inducing amino acid known as Tryptophan which produces a calming effect when consumed thus automatically making you fall asleep. No wonder babies go straight to sleep after a bellyful of breast milk!
Although getting adequate sleep is essential for good health, in order to enjoy the benefits of sleep-enhancing foods, it is advisable to consume them 2–3 hours before bed. This is to prevent digestive issues, such as acid reflux/heartburn or even indigestion which can be directly related to eating just before bed.