8 Foods to Eat for Better Sleep
As a major source of tryptophan, walnuts are one of the top foods when it comes to getting a good night’s sleep. Tryptophan is an amino acid that enhances sleep by producing melatonin and serotonin. These hormones help to set your sleep and wake cycles. Researchers with the University of Texas have also concluded that walnuts contain melatonin on their own, and this may help you to fall asleep faster at night.
There is some truth to the old wives’ tale that a glass of warm milk can help you to sleep. Dairy products like cheese contain the calcium needed to help the brain use tryptophan, which manufactures the melatonin that triggers sleep. Calcium can also help to regulate the movement of your muscles, allowing you to sleep more soundly at night.
Corn chips and pretzels have a high glycemic index that can cause a spike in your insulin and blood sugar levels. This can shorten the amount of time it takes you to fall asleep at night. While the increase of these levels may not be advisable during the day, they can help you to get the rest that you need at night.
Similar to corn chips, rice also has a high glycemic index that can reduce the time it takes for you to fall asleep. According to the American Journal of Clinical Nutrition, jasmine rice is particularly helpful. Researchers found that when jasmine rice was included in a meal, participants fell asleep much faster than the people who consumed a different type of rice with their meal.
Despite its association with breakfast, having a bowl of cereal before bed may be able to help you sleep better. According to the National Sleep Foundation, having a bowl of cereal before you want to rest is beneficial because it contains both carbohydrates and calcium. These components are both beneficial when it comes to getting some sleep.
Passion Fruit Tea
While tea has long been talked about as a way to fall asleep easier at night, researchers in Australia specify that passion fruit tea is one of the best types to try before bed. One study indicated that drinking a cup of this tea helped participants to sleep more soundly. The reason for this success is thought to be due to the presence of Harman alkaloids, which act on your nervous system in order to help you feel tired.
If you have a cup of tea before bed, mixing in a spoonful of honey can help you to get more peaceful sleep. This is because honey contains natural sugar that will slightly raise your body’s insulin levels. This elevation allows tryptophan to enter into the brain easily, and it can result in falling asleep faster.?
As another great source of tryptophan, the chickpeas found in hummus are beneficial for getting some rest. If you’re interested in taking an afternoon nap, consider having a light lunch of hummus and crackers. The carbohydrates found in whole grain crackers can also aid the tryptophan in traveling to the brain.
It is important to remember that a healthy diet is essential when it comes to getting a healthy amount of sleep. By adding some specific foods to your grocery list, you can be on your way to a better night’s sleep in no time.