There are more benefits to sleeping better than you can imagine. Making you relaxed and feeling fresh tops the list but a good night’s sleep promotes better cognitive functioning, aids in weight loss and youthful skin, boosts immunity, cuts down risk of heart disorders and much more. However, the choice of junk foods and poor lifestyle choices have taken a toll on everyone’s sleep patterns thereby making them falling prey to various types of diseases every now and then. Having said that, falling asleep does not have to be hard and here are some foods that will fall you asleep as soon as you lay on your bed.
Here Are 17 Exceptional Superfoods That Promote Good Night’s Sleep:
Melatonin is an important hormone that regulates sleep cycles in people and cherries abound in melatonin. Sip a glass of tart cherry juice or pop in some tart cherries right before bed and sleep well.
This is good not only for your breakfast but also for your nighttime woes. With chock full of sleep promoting nutrients like potassium, magnesium, calcium, phosphorus and silicon, oatmeal can be the safest food you can eat at night for better sleep.
Rich in natural sedative tryptophan, tuna is also rich in vitamin B6 that promotes serotonin and melatonin production. Vitamin B6 not only prevents insomnia but also boosts the immune system substantially.
With a high glycemic index, Jasmine rice makes for an excellent bedtime food. Jasmine rice allows for slow release of glucose into bloodstream as the body digests it at a rather slow speed. Also, Jasmine rice boosts production of both tryptophan as well as melatonin which act as natural sedatives.
Apart from the natural sedative tryptophan, dark chocolate contains phenylethylamine – a brain chemical – that enhance release of endorphins. Also, magnesium in chocolate has sedative properties too and magnesium deficiency is associated with restlessness, constipation, cramps, pain and anxiety – conditions that keep you awake at night.
Loaded with tryptophan and melatonin, walnuts help regulate blood glucose levels and thus promote better sleep. Besides, walnuts’ antioxidant properties protect your cells from free radicals so that no life threatening disease can keep you awake at night.
Eating a hard boiled egg would definitely help those sleep who have to wake up several times due to acid reflux flare ups during the night. Eggs are rich in protein and protein deficiency is closely connected to inadequate sleep at night.
The active agent in lettuce that promotes sleep is lactucarium that act as natural sedatives and behave like opium. The calcium and magnesium content in lettuce soothes the nervous system and thus bring about a good night’s sleep. Lettuce is also great for sleep inhibiting conditions like headache, anxiety, joint pain, muscle aches, etc.
Without caffeine, tea can greatly induce sleep. Chamomile tea, for one, increases glycine, an amino acid, that relieve muscle spasm and put you to sleep with its sedative properties.
With as much as 1000mg of tryptophan in every 100 g of sesame seeds, there is no reason why you should not reach for handful of these before going to bed. It aids in the production of both melatonin and serotonin. Serotonin transmits nerve impulses from brain, calms nerves and regulates mood for better sleep.
100 grams of pumpkin seeds contain as much as 600mg of tryptophan which is essential for sleep. Pumpkin seeds are also loaded with zinc which aid in conversion of tryptophan to serotonin to promote sleep.
Loaded with complex carbohydrates, fortified cereals are not only good for your weight and heart but also for your sleep. Complex carbohydrates enhance tryptophan production and its vitamin B6 content aid in melatonin production.
The potassium and magnesium present in bananas are natural muscle relaxants which ward off physical stress and promote sleep. Magnesium deficiency leads to nighttime muscle cramps as well as restless leg syndrome which keep you awake at night. On the other hand, bananas contain vitamin B6 that is crucial for melatonin production and thus uninterrupted sleep.
Magnesium in almonds promote relaxation of muscles to which a good sleep is closely connected. Protein in almonds help stabilize blood glucose levels while you are asleep. A handful of almonds will switch your system from adrenaline-alert state to rest-and-digest state.
Loaded with three sleep promoting nutrients – calcium, magnesium and potassium – spinach truly deserves a place in this list. Calcium aids in melatonin production for maintenance of circadian rhythm of the body.
The active agent is L-theanine that promotes sleep. It puts you to sleep by promoting calm nerves at night and offers the kick of calm alertness when you wake up.
Rich in tryptophan, an amino acid, milk aids in release of serotonin which together help yo go to sleep easily. Besides, calcium in milk regulates production of melatonin, reduces stress and stabilizes nerve fibers in brain.