Struggling to get the sleep you need? The secret may lie in what you eat. Not only can the wrong foods keep you up at night, but the right foods can help you snooze. So, if you’re looking to catch some z’s try some of these:
- Nuts: They are rich in calcium, magnesium, and protein. Calcium and magnesium are both useful in promoting healthy sleep. While, protein can help regulate your blood sugar. Nuts have also been shown to improve serotonin levels, which can improve mood and sleep.
- Tart Cherries: They contain the sleep hormone, melatonin. It can help keep your internal clock in check. Your body’s natural source of melatonin can sometimes be thrown off by things such as shift work and jet lag. Cherries may help increase your melatonin levels and give you the rest you need.
- Dairy: Dairy, not just milk, contains calcium, which is melatonin-boosting, meaning it could help you rest easier.
- Bananas: You may want to save this “morning” fruit for nighttime. It’s a good source of potassium and magnesium, two minerals that can help relax muscles. Plus, bananas also contain tryptophan, an amino acid that can cause sleepiness.
- Oatmeal: Not only does it contain melatonin, but it also has magnesium. And, you can pair this with some of the other foods, try adding some milk, nuts, and chunks of banana to it to make your own sleep concoction. But, be careful how much sugar you add, because excessive sugar can have a counter effect.
- Fish: Cod, salmon, snapper, halibut, trout, and tuna contain vitamin B6, which is used to make melatonin. Plus, fish is a good source of tryptophan.
Many of us struggle to get the rest we need, but lack of sleep can affect your motivation levels, appearance, and overall health. That’s why it’s important to get enough sleep, so why not start by trying some of these healthy, sleep-friendly foods?