Do you know what’s better than counting sheep? Eating the right foods! Foods that actually help you sleep better at night. Salmon, for example, is full of omega-3 fatty acids which can be a natural remedy for insomnia when eaten before bedtime. But there are many more food choices you should consider to find your perfect sleep companion!
Foods that contain serotonin and/or melatonin: these two neurotransmitters help you sleep.
Foods with tryptophan: this amino acid is converted into serotonin in your body.
Vitamin B6: it helps your body produce serotonin and melatonin.
Tryptophan-rich foods: look for an absolute amount that’s at least 50 milligrams of tryptophan per 100 grams of the food, or 5% the weight.(5) Magnesium: it helps relax muscles and take the tension out of your skeletal system and can help to soothe a restless body and mind.
Calcium-rich foods: calcium intake has been found to improve sleep quality and promote deeper sleep.
Carbohydrates: eating foods high in carbohydrates before bedtime can help raise blood sugar levels, which induces the sleepy hormone insulin and encourages tryptophan uptake by the brain.
So, what are some of the best foods to eat before bedtime if you want to get a good night’s sleep? The following seven foods are all great choices:
2. Dairy products
Cherries are a natural source of melatonin, so eating them before bed can help you get to sleep faster.
Dairy products like milk and yogurt are high in tryptophan, so they can help you fall asleep.
Bananas also contain tryptophan and are a good source of magnesium, which can help to relax your muscles and induce sleep.
Oatmeal is another good source of tryptophan, as well as calcium, which can promote better sleep.
Fish is a good source of both serotonin and melatonin, while nuts and seeds are rich in magnesium and tryptophan.
So next time you’re looking for a good night’s sleep, reach for one of these seven foods! They’ll help you relax and get the rest you need.