If you have tried everything, you have created a beautiful relaxing environment, your bedroom is filled with the best furniture – take a look at how good Wayfair really is. You have a good bedtime routine. You are doing everything right but sleep still eludes you. Have you tried adjusting your diet? There are many foods that can help you to sleep.
1. Chamomile Tea
Chamomile tea is one of the best-known home remedies for sleep. This is because the chamomile herb contains potent properties that help calm the body and brain, excellent for anyone looking to sleep soundly. The trick is to take non-caffeinated chamomile tea a few hours to 30 minutes before bedtime.
A cup of milk in the evening was enough to send us to dreamland as kids and still is. Milk contains a potent sleep-inducing amino acid, tryptophan. It boosts the production of melatonin, the hormone responsible for promoting sleep and REM. Warm milk is especially effective especially if looking for fast results or want the extra kick. Consider drinking a cup of warm milk the next time you have trouble sleeping. The milk will help the body and mind relax, sending you to deep sleep.
Bananas are an excellent source of potassium. Potassium plays a significant role in the human body, among others, sleep. Many health experts believe banana to be a natural sedative containing both magnesium and tryptophan as well, compounds that come in handy in inducing sleep. As an added advantage, a banana would be the ideal snack just before bedtime, as it will help regulate/maintain your blood sugar before and when in bed.
Nuts contain compounds known to trigger increased serotonin levels in the brain. Like bananas, nuts are a rich source of tryptophan and magnesium as well. Adding nuts to your diet plan can thus help promote restful sleep and good health in general. Other options with a similar effect include flax seeds, walnuts, sunflower seeds, and pumpkin seeds among others.
5. Whole Grains
Whole grains, or products of the same, can also help improve your sleep patterns. One of the reasons for this is that whole grains contain properties that help promote insulin levels, as well as help produce tryptophan.
6. Cherry Juice
According to a study published in 2018 by the American Journal of Therapeutics, cherry juice makes for a good home remedy for sleep. The juice is effective for both men and women, a reason you should enjoy a refreshing drink just before going to bed.
Enjoying a bowl of yogurt topped with whole grains and oats make for a great recipe for a good night’s sleep. Yogurt is also a rich source of calcium and other minerals needed to process melatonin – the sleep hormone.
Turkey isn’t just for Thanksgiving, it is one of the richest sources of tryptophan, alongside other types of poultry. This is also one of the reasons most people feel satisfied and sleepy after a hearty serving of turkey. Consider adding whole-grain bread to the mix for a restful night.
Beans are a good source of folate, niacin, and B vitamins. These are essential for your brain health and are also believed to help treat insomnia and related conditions. Adding beans to your diet plan can thus help boost your sleep quality as well as help alleviate anxiety and stress.