Eight Foods That Help You Sleep

Getting a good night’s sleep can seem harder and harder each year you get older. Whether it is kids keeping you up, the stress from work, or just nonsense running through your mind late at night, there are several factors as to why you may not be getting your minimum of eight hours of sleep each night. While we may not be able to eliminate the everyday distractions that keep you up, we can inform you that there are certain foods that can get your mind and body at rest to get that sleep you need. These eight foods should go directly on that grocery list of yours to make sure you are taking that extra step to help you catch some Z’s.

Turkey

Ever notice how many people feel sleepy after that Thanksgiving meal? While it may partially be a food coma, turkey can be the main culprit to that sleepy feeling. High in protein, turkey is a great option to have before bed as it promotes sleepiness. It contains the amino acid tryptophan, which increases the production of melatonin ‒ a sleep-regulating hormone.

Chamomile Tea

This herbal tea offers a great number of benefits, including helping you get some rest. Studies suggest that chamomile tea helps reduce inflammation, boosts your immune system, reduces anxiety and depression, and improves skin health. Drinking a cup of chamomile tea before bedtime may surely improve your ability to fall asleep quicker, and even improve your overall sleep quality.

Almonds

Almonds contain a high dose of melatonin, which helps regulate the sleep and waking cycle. Aside from helping you sleep, almonds are a great source of calcium and magnesium and will help your muscles relax. A handful of almonds before bedtime will be a great addition to your nightly routine.

Fatty Fish

Loaded with vitamin D and omega-3 fatty acids, fatty fish certainly helps promote better sleep. You can find serotonin, potassium, magnesium, calcium, and more in each bite of fish. You may even find improvements in your heart rate from including fatty fish in your diet.

Cherries

Cherries can be a great addition to your nightly routine as they are loaded with melatonin, potassium, serotonin, and tryptophan ‒ each an ingredient to a good night’s sleep. Cherries also act as an anti-inflammatory, helping reduce pain after a hard workout.

Oatmeal

Oatmeal is another great option for your bedtime routine. High in fiber and containing a source of melatonin, oatmeal can induce sleepiness. The fiber found in oatmeal can also prevent blood sugar surges, which is a common factor in staying up all night.

Bananas

Bananas include a great number of ingredients that help you catch some Z’s. Loaded with potassium, Vitamin B6 and magnesium, bananas produce melatonin, which helps you get sleepy. Have a banana before bed, or even make a banana protein shake after your nightly workout to ensure you are getting your full rest each night.

Kale

These leafy greens should always be something to include in your diet. Surprisingly enough, kale is high in calcium, which is commonly found in dairy products. The reason that kale may help you sleep better is due to the fact that people who often have trouble sleeping, commonly have a calcium deficiency.

These vitamins give you the fuel you need to stay energized during the day and help you get the rest you need at night.