List of Foods That Promote Sleep
To sleep well, you need a feel-good hormone known as serotonin in
your body. And to produce serotonin, you need two things basically:
tryptophan and carbohydrates. Tryptophan is an amino acid, which is
the main ingredient to produce serotonin. However, by eating
high-protein food alone to get tryptophan is not enough. You need
carbohydrates, so your body can produce insulin to help empty all
other amino acids, and allow only tryptophan to enter the brain. We
are going to show a handful of the foods that help you sleep better.
Bananas are a good source of magnesium and potassium, which function
as muscle relaxants. They also contain L-tryptophan, which is
converted into serotonin and then melatonin; the vital sleep
hormone. Moreover, bananas are a carbohydrate-rich food, which help
tryptophan reach the brain. Therefore, eating banana a couple of
hours before going to sleep helps improve your sleep quality.
Bananas can be found conveniently in stores or at the market year
round. It is surely a convenient way to obtain good sleep. Also, do
not worry about falling asleep when you consume bananas during
daytime. Sleep hormone needs both tryptophan and darkness to
Almonds have a good amount of magnesium, which relaxes your muscles
and promotes sleep. They are also a good source of proteins. Proteins
play an important role as they help regulate blood sugar levels
during your sleep. They help switch you to rest-and-digest cycle
from alert adrenaline cycle, which means you attain a better sleep
quality. In fact, many experts vote almonds as one of the most
excellent sleep-indulging foods on earth. Like banana, almonds are
also packed with tryptophan, a calming amino acid that helps you to
relax. Therefore, try take snack with almonds about one to two hours
before bedtime for a good night sleep.
Tart Cherry Juice
According to a study, drinking
cherry juice before going to bed can
help extend your sleep by 25 minutes. The results also suggest that
people who consume cherry juice regularly sleep better in general.
Experiments have also been done at Northumbria University with the
following finding: Montmorency cherry juice triggers the production
of melatonin, an important sleep hormone. According to them,
drinking tart cherry juice alone is enough for you to have a
A study has also been carried out by researchers from the University
of Rochester and University of Pennsylvania. Based on their report,
a glass of tart cherry juice is all you need to fall asleep fast.
Yogurt contains I-tryptophan, an amino
acid that promotes sleep. The
amino acid is converted into melatonin to help you sleep better.
I-tryptophan is well taken up by the brain with the presence of
carbohydrate. Therefore, taking your yogurt with some biscuits or
crackers may provide you a much needed hypnotic effect to improve
insomnia. You may also choose another combination, in which granola
cereal is served along with the yogurt. According to ABC News,
granola cereal is packed with carbohydrates, which can increase the
levels of serotonin and make you feel drowsy.
Honey is a reliable relaxant and tranquilizer. It has been adopted
in the most typical traditional Chinese medicine to overcome
insomnia. Honey is loaded with significant amount of glucose, which
relaxes your nervous system and calms down your whole body. Try
adding honey into herbal tea or lukewarm milk. Drink it just before
going to bed and you shall be able to enjoy a restful sleep.
According to a Scottish pharmacist, the ability of honey in
lengthening restorative sleep can be attributed to 3 main reasons.
Firstly, it makes sure sufficient liver glycogen is stored for as
long as 8 hours’ sleep. Secondly, it regulates your blood sugar
levels of your body and finally, it stimulates the secretion of