- Publish Date: 23-08-2021 / 1:42 AM
- Category : Health & Wellness
Foods that help you to sleep – best sleep foods, natural healthy foods that help you sleep through the night. Do you have a problem falling asleep, and how is your sleep, deep or scattered? If you don’t know, continue reading because this article will help you.
The benefits of falling asleep and consequently having a deep, restful sleep are immeasurable, not to mention the effect it has on your health and brain—and that can be made possible by eating the best sleep foods.
This article will share 10 best sleeping foods that will make you fall asleep and help you have a restful sleep every day if you eat those foods regularly—we are talking about foods to help you sleep through the night, every single day.
When it’s hard for you to get a good night’s sleep, it affects every aspect of your life. You’ll often feel exhausted, and your daily activities could become challenging to complete. Additionally, according to an article published by Harvard Medical School’s Division of Sleep Medicine, people who don’t get enough sleep are more susceptible to chronic diseases like hypertension, obesity, and diabetes. This is one reason natural foods that help you sleep matter a lot.
If you often have trouble dozing off at night, you might want to try consuming any of these 10 foods that make you fall asleep quicker. Following are foods to help you sleep through the night.
1) Barley Grass Powder – one of the best sleep foods
Pulverized dried barley grass can be consumed as a beverage or sprinkled onto other food, according to a review article published by Oxidative Medicine and Cellular Longevity in 2018. Barley grass is genuinely one of the best foods that make you fall asleep. It is filled with gamma-aminobutyric acid, calcium, potassium, and tryptophan—all of which are dietary nutrients that promote sleep.
2) Complex Carbohydrates – are some of the best sleeping foods
When you think of foods that help you to sleep, think of complex carbohydrates. In a study conducted by researchers from the Australian Institute of Sport, these foods are high in carbohydrates and excellent sleep foods. The reason is that they are ranked highly in the glycemic index and could help improve sleep and shorten the time it takes to fall asleep.
While pasta and white rice are effective, complex carbohydrates like oatmeal and popcorn should be better options—because they are among the best foods to help you sleep through the night.
3) Cherries – foods to help you sleep through the night
Among the many nutritional benefits of cherries is their high melatonin content. Because of this, people who have trouble sleeping often take it as juice. In a study published by Current Signal Transduction Therapy in 2014, cherries were cited as functional foods that prevent insomnia and help treat sleep
disorders. Cherries are among the foods that help you to sleep.
4) Kiwifruit – foods that make you fall asleep
According to a study led by researchers from the Taipei Medical University; eating Kiwifruit one hour before bedtime helps people fall asleep more quickly. Additionally, it leads to longer and higher quality sleep. That may be because these fruits are rich in sleep-promoting nutrients like melatonin, potassium, magnesium, and calcium. You can count on Kiwifruit as one of the best sleep foods that you can eat regularly.
I remember warm milk as one of the foods that help you to sleep—drinking warm milk before bedtime has long been touted as an effective way to induce sleep. While some believe that its effect is more of a trigger due to a childhood association, others and researchers believe that nutrients like tryptophan, vitamin D, melatonin, and calcium in milk are enough to induce good quality sleep.
I know that I do, and many probably believe that warm milk is among the foods to help you sleep through the night. Does warm milk do the same for you?
Seeds are among the best sleeping foods you can find anywhere. According to the Alaska Sleep Education Center, seeds help you get good sleep. The best options to include in your diet are flaxseeds, sesame seeds, sunflower seeds, and pumpkin seeds. These are all rich in tryptophan, an amino acid that eventually turns into melatonin when consumed.
7) Fatty Fish
Fatty fish, without a doubt, are some of the best foods that make you fall asleep. Fatty fish like salmon and trout are rich in omega 3 fatty acids and vitamin D. These two nutrients are known to help balance serotonin, the neurotransmitter responsible for regulating sleep.
In fact, in a study published by the Journal of Clinical Sleep Medicine in 2014, researchers found that people who consume Atlantic Salmon fall asleep more quickly than those who eat pork, beef, or chicken—fatty fish are indeed the best sleep foods.
Meats are generally high in tryptophan, and so they’re frequently recommended for promoting sleep. While elk have some of the highest doses of tryptophan among other meats, turkey breast is a much more common option. Make turkey and Elk some of your best foods that help you to sleep.
9) Nuts – natural best sleeping foods
Way back in 1988, the Journal of Orthomolecular Medicine published a study that showed the relationship of magnesium with restful sleep. According to the study, magnesium deficiency can cause insomnia. To combat this, fill up your diet with magnesium-rich nuts like almonds and walnuts.
These nuts are also filled with melatonin, which will further improve your sleep quality. Almonds and walnuts are healthy magnesium foods to help you sleep through the night.
Drinking a cup of tea before bedtime is a good, relaxing nightly ritual that could potentially trigger sleepiness. In a study published by Molecular Medicine Reports in 2011, chamomile tea was helpful as a mild sedative, making it a good option for promoting sleep. Other good options include non-caffeinated tisanes like peppermint and ginger.
Yes, caffeinated tea can make you restless without sleep; however, non-caffeinated teas like chamomile, peppermint, and ginger can boost sleep, making them the best foods that make you fall asleep.
Final thoughts on foods that help you to sleep – best sleep foods
Note that these 10 best sleeping foods that will make you fall asleep won’t work like pharmaceutical sedatives. Don’t expect them to knock you out instantly. Instead, these best sleep foods and beverages help prime your body to relax and get long and restful sleep—that is why they are natural foods that make you fall asleep.
Most of these foods to help you sleep through the night are backed by science, so they work, but you must do your part to make them work—and that includes avoiding things that cause insomnia and sleep deprivation.
Thank you for reading, and best of luck to you! And those are your list of foods that help you to sleep.