Have a Snooze Fest: What Foods Help You Sleep Better?
If you’re that type of tired where you are too exhausted even to be able to get a good night’s rest, maybe you should change your diet a little! Here are some foods which help you sleep better and wake up more rested and full of energy.
Your legs and arms hurt when you get in bed because your muscles can’t relax. You hear the clock ticking ominously, announcing that the morning is coming soon and you won’t get any rest. You can’t put your mind to sleep because it’s overflowing with buzzing thoughts. And this happens each night, over and over, until you feel exhausted. Well, you’re not the only one.
40 percent of Americans have reported symptoms of insomnia every year, according to the National Sleep Foundation. If you need to sleep better, these foods can help you with that, no matter the cause. Even if your schedule is changing, you have stress at home or some family problems that don’t let you get too much sleep.
7 foods that help you sleep better
All cherries are rich in melatonin, the hormone that activates your sleep cycle. So you can have a cherry snack in the evening, about a cup or so, without feeling guilty about it. You can also try some cherry juice.
They’re rich in tryptophan, a natural sedative. The types of fish that have the most of this sedative are shrimp, cod, tuna, and halibut. You can also eat some turkey meat. It’s no wonder that you always feel sedated after Thanksgiving dinner.
3. Lemon balm
This herb, related to mint, which smells like lemons, can help induce your sleep; especially if you combine it with another herb, called valerian. According to a study published in the journal Phytotherapy Research, 81 percent of the people who had minor sleep problems and tried this herb mix reported sleeping better than the ones on a placebo. You can make a lemon balm tea with honey, or sprinkle some fresh leaves on the fruit salad you have before going to bed.
It’s rich in potassium and magnesium which help with muscle relaxation. Spinach also has calcium, which helps stimulate melatonin production. If you’re not a fan of spinach or you want to vary your menu, kale, Swiss chard, turnip greens, and collard greens have the same benefits.
They are also very rich in magnesium and potassium. So have at least a banana a day, because it will also help with restless leg syndrome and nighttime muscle cramps. These two conditions can wreak havoc on your good night sleep. So instead of reaching for your favorite movie snack, go for a banana in the evening.
These healthy nuts are loaded with magnesium and calcium. So have a handful of almonds each night or spread some almond butter on a slice of whole grain bread. Nuts have a variety of other uses (link), too.
People have been using this traditional remedy as a cure for insomnia for millennia. It also helps if the reason you can’t sleep is generalized anxiety disorder. So have a warm cup of chamomile tea in the evening, before going to bed. It will help keep the disruptive thoughts away.