It’s tough enough to be fully functional at all times in the fast-paced world we live in, and when we don’t get enough sleep, each day becomes a little more challenging. If you’re getting enough sleep, then that’s great because it means that your mood and immune system are probably well regulated, but the truth is that more than one-third of Americans struggle with sleep on several evenings of the week.
If you are one of those who sometimes have trouble with sleep, then look no further because several changes can be made to your diet to improve your sleep. Here, we have listed some of the foods that could potentially aid a better night’s rest.
Bananas
Bananas are found to contain decent amounts of potassium and magnesium, and these minerals are supposed to aid sleep as they kickstart the production of the sleep hormone melatonin. They also contain vitamin B6, which is known to increase serotonin levels, which brings about further relaxation.
Figs
Figs are loaded with calcium, iron, magnesium, and potassium, which aid blood flow and relax muscle contractions, and these effects are great for falling asleep. Figs are also packed with fiber, which aids digestion and keeps us fuller for longer.
Almonds
Almonds contain high levels of magnesium and tryptophan, and these minerals are known to reduce muscle and nerve function while regulating a good heart rhythm. This superfood also contains melatonin, which is a hormone that aids in sleep. Maybe all it takes is a handful of these before bed, and hopefully, you’ll be dosing off in no time.
Chamomile Tea
Chamomile herbal tea is popular and available in almost all supermarkets across the nation. It contains flavones, which are a class of antioxidants that reduce inflammation. This tea also contains apigen, which binds to certain receptors in the brain that increase sleepiness and reduce alertness.
Fatty Fish
Fatty fish, like trout, salmon, and tuna are loaded with vitamin D and omega-3 fatty acids. These nutrients are known to support optimal sleep cycles by increasing serotonin production and decreasing inflammation. One of these fish could be an excellent option for one of your next dinners!
Whole Grains
Not only are high-fiber whole grains great for your gut, but they also have a few sleep-enhancing qualities to them. Brown rice is high in Gamma-aminobutyric acid (GABA), which is known to calm the nervous system. Barley, oats, and rice also contain sources of melatonin, while quinoa contains magnesium and tryptophan, which all aid in a restful night’s sleep.
Leafy Greens
Kale, cabbage, collard greens, lettuce, and spinach, to name a few, are all leafy greens that are loaded with several different types of nutrients. Their high levels of calcium, magnesium, and antioxidants are all essential for aiding sleep.
Tart Cherry Juice
Tart cherries are one of the foods that contain high levels of melatonin, which aids sleep. Furthermore, they also contain fair amounts of potassium, phosphorus, and potassium, which are all known to aid sleep.
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