Getting a good night’s sleep is essential for your physical and mental health. Unfortunately, falling asleep and staying asleep throughout the night can be challenging. If you need help getting a total of eight hours, some foods can help. These 7 foods will help you sleep better.
1. Bananas
Bananas are a great source of magnesium, a natural muscle relaxant. They also contain potassium and vitamin B6, which can help regulate your sleep cycle. Eat a banana with some almond butter before bed for a satisfying snack to help you sleep better.
2. Almonds
Almonds are another excellent source of magnesium, as well as being high in calcium and tryptophan. Tryptophan is an amino acid that helps your body produce serotonin, a hormone that makes you feel calm and relaxed. Eat a small handful of almonds before bedtime, and you should be able to fall asleep more easily.
If you’re looking for other foods high in magnesium, eat plenty of dark chocolate, avocado, pumpkin seeds, nuts, beans, and whole grains.
3. Chamomile Tea
Chamomile tea has long been used as a natural remedy for better sleep. It contains compounds that have a soothing effect on the body, and it’s also caffeine-free, so it won’t keep you awake at night. Drink a cup of chamomile tea an hour or two before bedtime.
4. Oats
Oats are rich in magnesium and potassium, two minerals that play a role in muscle relaxation. Oats also contain high levels of melatonin, making them an ideal food for promoting sleepiness before bedtime.
5. Cherries
Cherries are one of the few natural sources of melatonin, a hormone that helps regulate your sleep cycle. So eat a handful of cherries before bed, or drink cherry juice or tea.
6. Popcorn
Popcorn may not be the first food you think of when it comes to sleep aids. Still, it contains small amounts of magnesium and tryptophan—an amino acid that promotes relaxation and drowsiness. So, if you’re looking for a late-night snack to help you sleep better, reach for a small bowl of homemade popcorn.
7. Turkey
Turkey is also a good source of tryptophan. It’s also a good source of protein, which can help promote muscle growth and repair while you sleep. Other sources of tryptophan include chicken, eggs, cheese, nuts, and seeds. You can also find tryptophan in some fruits and vegetables like bananas, pineapple, spinach, and pumpkin.
These are a variety of foods that can help promote better sleep. So if you’re having trouble sleeping through the night, try incorporating some of these foods into your diet.