{"id":2548,"date":"2022-04-13T13:18:50","date_gmt":"2022-04-13T11:18:50","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=2548"},"modified":"2022-07-20T15:31:05","modified_gmt":"2022-07-20T13:31:05","slug":"foods-that-help-you-sleep","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/foods-that-help-you-sleep\/","title":{"rendered":"Foods That Help You Sleep: Eat Your Sleep Issues Away"},"content":{"rendered":"
Everybody\u2019s talking about the amazing health benefits of a good night\u2019s rest. And although we don\u2019t want to sound repetitive, we can\u2019t emphasize enough how important sleep is for our well-being. It boosts our immune system, keeps our hearts healthy, improves memory, prevents certain types of cancer, and much more.<\/span><\/p>\n Therefore, getting the recommended 7\u20139 hours of slumber every night is crucial. Fortunately, there are many things you can do to improve your sleep quality, and one of them is changing your diet.\u00a0<\/span><\/p>\n Read on to learn more about the <\/span>foods that help you sleep<\/span>!<\/span><\/p>\n It\u2019s a common belief that turkey makes us feel sleepy. This comes from the fact that it\u2019s rich in <\/span>tryptophan<\/b>, an amino acid that promotes the production of <\/span>melatonin, a sleep-regulating hormone<\/span><\/a>.\u00a0<\/span><\/p>\n However, things aren\u2019t that simple. First, other poultry also contains tryptophan, meaning chicken meat can be just as effective as turkey. Second, eating meat and expecting to fall asleep on the spot simply won\u2019t work.<\/span><\/p>\n You\u2019ll actually need to eat turkey in combination with carbohydrates because they help this amino acid enter the brain. Still, no need to go overboard with carbs \u2014 <\/span>a small portion of 30 grams<\/span><\/a> will suffice. So these together create a perfect combo of the <\/span>foods that can help you sleep<\/span> better.<\/span><\/p>\n Although we need more scientific evidence to support turkey\u2019s role in promoting sleep, you can try eating turkey with a small piece of whole-grain bread or rice before bedtime. Besides helping you get some much-needed shut-eye, this meat is an excellent source of protein, vitamins, and minerals.<\/span><\/p>\n Apart from the numerous health benefits, salmon, tuna, trout, and other fatty fish are also known as <\/span>foods that help you go to sleep<\/span>.<\/span><\/p>\n Let\u2019s take a quick recap.\u00a0<\/span><\/p>\n They\u2019re rich in <\/span>omega-3 fatty acids<\/b><\/a>, which:<\/span><\/p>\n Moreover, fatty fish are known for having high concentrations of <\/span>vitamin D<\/b>.<\/span> These nutrients help regulate dopamine neurotransmitters in our bodies, as well as <\/span>the production of serotonin<\/span><\/a> \u2014 a hormone that regulates our sleep cycle. That\u2019s why fatty fish is often considered an excellent <\/span>food for<\/span> both <\/span>insomnia <\/span>and <\/span><\/i>anxiety<\/span>.<\/span><\/p>\n One study<\/span><\/a> compared the sleep quality of men eating Atlantic salmon three times a week to that of men eating chicken, beef, and pork. According to their findings, fatty fish positively affected sleep, thanks to its high vitamin D content.<\/span><\/p>\n So if you have problems falling or staying asleep, you might try eating a few ounces of salmon before bed to improve your night\u2019s rest.<\/span><\/p>\n Many of us associate a warm glass of milk with a good night\u2019s sleep. Although milk is indeed one of the best <\/span>melatonin-rich foods<\/span> that also contain <\/span>calcium, vitamin D, and tryptophan<\/b> \u2014 all of which can enhance sleep quality \u2014 we need more data to prove the positive effects of milk on our slumber.<\/span><\/p>\n However, having a cup of milk before bed can have positive psychological effects since it may remind us of our childhood and help us unwind. In fact, many experts recommend introducing a relaxing ritual into our bedtime routine since our brain likes predictability.\u00a0<\/span><\/p>\n So why not try this simple trick to prepare your mind and body for a night\u2019s rest?<\/span><\/p>\n According to <\/span>an Australian study<\/span><\/a>, the <\/span>foods that help you sleep better<\/span> and fall asleep more quickly are those with a high <\/span>glycemic index (GI)<\/b>. The glycemic index is a value that shows the rate at which a certain type of food raises blood glucose levels.\u00a0<\/span><\/p>\n Since white rice is high in carbohydrates, it has a high GI, meaning it\u2019s great at promoting sleep. Similarly, pasta, bread, and potatoes may promote good sleep. As one <\/span>study<\/span><\/a> suggests, you should eat these <\/span>sleep-inducing foods<\/span> at least an hour before going to bed to improve your sleep quality.<\/span><\/p>\n Barley grass powder offers a wide range of health benefits. According to a recent <\/span>scientific paper<\/span><\/a>, this dietary supplement can, among other things:<\/span><\/p>\n Additionally, it promotes sleep thanks to its content of <\/span>calcium, magnesium, and tryptophan<\/b>. It also contains <\/span>GABA<\/span><\/a>, an amino acid that plays an important role in sleep regulation.<\/span><\/p>\n So if you want <\/span>foods that<\/span> not only <\/span>help you sleep<\/span> but also<\/span> fight insomnia<\/span>, try this powerful powder. Depending on your preferences, here are a few <\/span>bedtime snack ideas<\/span><\/a>. You could also add barley grass powder to a healthy smoothie, salad dressing, or soup.<\/span><\/p>\n Salad is the perfect choice if you\u2019re looking for a light meal before bedtime. <\/span>Researchers<\/span><\/a> gave lettuce extract to mice to test its sleep-promoting effects. Their findings show that lettuce is one of the <\/span>best sleep-inducing foods<\/span> that also prolongs sleep duration.<\/span><\/p>\n Not only that, but a certain compound found in lettuce \u2014 namely, <\/span>n-butanol fraction<\/b> \u2014 can also decrease the time needed to fall asleep. So there\u2019s <\/span>definitely <\/span><\/i>a positive correlation between this <\/span>food and sleep<\/span> quality.<\/span><\/p>\n Besides having numerous <\/span>health benefits<\/span><\/a>, such as reducing the risk of developing <\/span>type 2 diabetes and heart disease<\/b>, almonds can contribute to a great night\u2019s sleep. Thanks to their high melatonin content, these <\/span>foods<\/span> are perfect <\/span>for deep sleep<\/span> and can help people fight insomnia without having to resort to sleeping pills.<\/span><\/p>\n In addition, one ounce of almonds provides <\/span>19%<\/b> of your daily needs of magnesium, a mineral that can boost sleep quality and <\/span>alleviate insomnia symptoms<\/span><\/a>. According to one <\/span>experimental study<\/span><\/a>, rats slept better when they were fed with almond extract.<\/span><\/p>\n If you\u2019d like to get more shut-eye, you can try eating a handful of almonds before bedtime. They might prove to be one of the <\/span>best foods for sleep<\/span>.<\/span><\/p>\n Walnuts are another type of tree nut that can boost sleep quality due to their <\/span>melatonin content<\/span><\/a>. Moreover, walnuts make an ideal <\/span>diabetic bedtime snack<\/span><\/a> since they\u2019re low on sugar but rich in <\/span>omega-3 fatty acids<\/b>, which may promote the production of serotonin \u2014 another important sleep-regulating hormone.<\/span><\/p>\n Although more research is necessary to examine the walnut\u2019s effects on slumber, you can eat about an ounce of walnuts before bed to see whether they\u2019re indeed <\/span>snacks that help you sleep<\/span>. If nothing else, they\u2019re really healthy for your heart.<\/span><\/p>\n Bananas are probably the <\/span>best fruit to eat before bed<\/span>. Here\u2019s why: they contain tryptophan \u2014 an amino acid whose role we\u2019ve already discussed.<\/span><\/p>\n Additionally, bananas are a good source of <\/span>magnesium<\/b>, a healthy nutrient that relaxes our muscles and helps people with insomnia sleep better. Being rich in carbs also makes them a perfect bedtime snack since carbohydrates can promote sleepiness.<\/span><\/p>\n Based on a <\/span>study<\/span><\/a> that included people with sleep problems, kiwi fruits were found to be among the <\/span>foods that will help you sleep<\/span> better. The study\u2019s findings show that this nutritious fruit can help people fall asleep more quickly and sleep longer.\u00a0<\/span><\/p>\n So if you\u2019re looking for <\/span>foods that help you relax and sleep<\/span>, look no further than kiwi fruits!<\/span><\/p>\n The positive effects of kiwi fruits on sleep can be explained by their serotonin content, a hormone that regulates our sleep cycle. According to <\/span>some studies<\/span><\/a>, antioxidants can also promote sleep because they reduce<\/span> inflammation<\/b>.\u00a0<\/span><\/p>\n With this in mind, we should point out that kiwis are also rich in <\/span>vitamin C and carotenoids<\/b>. So far, it looks like they\u2019re an excellent <\/span>fruit for sleep<\/span>!<\/span><\/p>\n While scientists are busy with further research into the relationship between kiwis and sleep quality, you can test this fruit yourself. Before bed, have one to two kiwis and see whether they\u2019re truly among the <\/span>best foods to eat for sleep<\/span>.<\/span><\/p>\n Tart cherry juice is a rich source of melatonin \u2014 a hormone that our bodies naturally produce when the sun sets to prepare for sleep. Therefore, this tasty drink has outstanding potential for treating<\/span> insomnia<\/b>.\u00a0<\/span><\/p>\n Participants in <\/span>one study<\/span><\/a> reported that they slept longer when they drank this juice. Nevertheless, further research is needed to examine the effects of tart cherries on sleep quality.<\/span><\/p>\n Other <\/span>drinks that help you sleep<\/span> include herbal teas. As you probably know, chamomile tea is a traditional home remedy for sleep problems. However, studies show somewhat controversial results.\u00a0<\/span><\/p>\n Some studies<\/span><\/a> have found that this herbal tea positively affects sleep quality, while others don\u2019t support this claim. Chamomile\u2019s <\/span>calming properties<\/b> are usually associated with its <\/span>apigenin content<\/span><\/a>, known for its sedative effects.<\/span><\/p>\n Passionflower tea is another one in the series of <\/span>drinks that help you sleep at night<\/span>. Just like chamomile, it contains <\/span>apigenin<\/b>, which is responsible for its calming effect.<\/span><\/p>\n Based on the <\/span>experimental findings<\/span><\/a>, this <\/span>natural sleep aid<\/span><\/a> may also improve sleep quality. However, more research must be done before verifying its effects.<\/span><\/p>\n Work and family responsibilities often don\u2019t leave us much time to sleep. A good night\u2019s rest allows us to be more productive at work, more patient with our children, and generally behave better as people. So make sleep your priority.<\/span><\/p>\nMeat, Fish, and Dairy<\/b><\/h2>\n
Turkey<\/b><\/h3>\n
Fatty Fish<\/b><\/h3>\n
\n
Milk<\/b><\/h3>\n
Vegetables and Grains<\/b><\/h2>\n
White Rice<\/b><\/h3>\n
Barley Grass Powder<\/b><\/h3>\n
\n
Lettuce<\/b><\/h3>\n
Fruits<\/strong><\/h2>\n
Almonds<\/b><\/h3>\n
Walnuts<\/b><\/h3>\n
Bananas<\/b><\/h3>\n
Kiwi Fruits<\/b><\/h3>\n
Tart Cherry Juice<\/b><\/h3>\n
Calming Tea Options<\/b><\/h2>\n
Chamomile Tea<\/b><\/h3>\n
Passionflower Tea<\/b><\/h3>\n
Conclusion<\/b><\/h2>\n