Trouble falling asleep at night?
You are not the only one. With the hustle and bustle of modern life, it can be hard to turn off your brain and get some rest. Here are 8 foods to help you fall asleep and wake up feeling refreshed.
Bananas contain magnesium and potassium, both which help to relax overworked and stressed muscles. This fruit also contains tryptophan, which helps convert serotonin into melatonin (a hormone that regulates sleep and wakefulness).
Broccoli is packed with healthy nutrients and fiber. A study in the Journal of Clinical Sleep Medicine found that the more fiber in a person’s diet, the more time they spent in restorative sleep. They also determined that those who ate a lot of saturated fat, spent less time in deep sleep and felt tired the next day.
Dairy products like milk and yogurt contain both tryptophan and calcium. Calcium helps to reduce stress and stabilizes transmission of information between nerve fibers, reducing muscle spasms and cramping.
Aside from being nourishing, oatmeal is warm, soft and soothing. It is full of magnesium, calcium, potassium and phosphorus – all of which are nutrients known to promote restful sleep. But go easy on the sweetness as too much sugar before bed will have an anti-calming effect.
5. Chamomile Tea
This calming, herbal tea has a very mild flavor. Chamomile has long been used as a home remedy for for insomnia due to its mild sedate effects. It contains the flavonoid, apigenin, which binds to benzodiazepine receptors in the brain.
A handful of cherries or a glass of cherry juice may help you to fall asleep faster. Cherries boost the body’s supply of melatonin, which makes you drowsy and regulates your sleep patterns.
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Almonds are an amazing superfood with numerous health benefits. They contain magnesium, which promotes sleep and muscle relaxation. Almonds also have healthy fats and protein that help your body maintain stable blood sugars while sleeping. A handful of almonds will help switch your body from the alert-adrenaline cycle to the rest-and-digest cycle.
8. Miso Soup
Miso is a broth-based Japanese soup with wonderful gut-healing properties. It contains amino acids that boost melatonin production and provides a warm, comforting dish when you’re having trouble falling asleep.