Nuts are an excellent source of magnesium and tryptophan. Walnuts, flax seeds, pumpkin seeds, and sunflower seeds contain the highest levels of tryptophan. Nuts: A handful of nuts are a great bedtime snack, as they boost serotonin levels in the brain. Grab a banana before you go to sleep to benefit from this natural mineral hit while alleviating any feelings of hunger before bedtime. If you’re tossing and turning, unable to sleep, try a glass of warm milk to help you settle.īananas: Delicious and nutritious, bananas are high in potassium, a mineral that is essential to achieving a deep night’s sleep.īananas are also nature’s sedative, as they contain both tryptophan and magnesium. And aside from the science, warm milk has traditionally been enjoyed before bed as it can provide a calming effect. Tryptophan helps you sleep by boosting melatonin, the chemical that promotes a regular sleep cycle. Milk: That glass of warm milk our parents gave us as children before bed actually did do something good.ĭairy is a natural source of the sleep-inducing tryptophan amino acid. The chamomile herb has calming effects on the brain and body – and a warm cup of (non-caffeinated) tea before bed may be just what you need to help you drift off to a peaceful, deep sleep. Tea: The tried-and-true mug of chamomile tea before bed is a well-known sleep remedy for a reason. The natural sugars in honey also encourage sleep by carrying tryptophan through the blood stream and into the brain. Tryptophan is an essential sleep-inducing amino acid present in some foods (read on through our list to find out which ones contain it). If you can make it raw honey, that’s a plus! One teaspoon of honey before bed is also proven to help re-stock our liver with glycogen – or the fuel we need to make it through the night without food. Here are 15 foods that are scientifically proven to help you sleep Honey: Honey helps you sleep because it contains glucose which lowers levels of orexin, a neurotransmitter that raises your level of alertness. Did you know there are certain foods that trigger a sleep-inducing hormonal response and work to calm the nervous system? For those who suffer from insomnia or sleep deprivation, knowing which foods can improve sleep is invaluable. Most of us eat to maintain a healthy diet, but not many of us choose foods with the purpose of improving our sleep. It’s well-known that the four pillars of good health are quality sleep, regular exercise, mental wellbeing and nutrition – but how do these factors interact with each other?
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