10 foods that will have you sleeping like a baby
BlackDoctor.org | 9/5/2017, 11:40 a.m.
Trouble sleeping? Adding these foods to your diet may help to increase your odds of a successful slumber.
Containing both tryptophan and magnesium – a mineral needed for sleep quality – this healthy snack may reduce muscle and nerve function, as well as steady your heart rhythm, naturally. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep. In other words, you’ll be sleeping like a baby in no time!
Well-known for being rich in magnesium and potassium, bananas help relax overstressed muscles. Meanwhile, tryptophan, which converts to serotonin and melatonin – the brain’s key calming hormones – increases relaxation.
A glass of cherry juice may be all you need to ease your way into a deep sleep, researchers from the University of Pennsylvania and University of Rochester say. Findings suggest that cherries — tart varieties — naturally boost the body’s supply of melatonin, which aids people struggling with insomnia. While the jury is still out on just how much juice or how many cherries one must eat in order to reap the benefit, experts claim that sipping a glass of cherry juice or indulging with a serving of fresh, frozen or dried cherries before bedtime won’t hurt anyone.
A cup of stress-busting chamomile tea before bed (sans caffeine) will increase levels of glycine, a chemical that relaxes nerves and muscles – much like a mild sedative. Other calming options include ginger and peppermint teas.
It’s no secret that chocolate (containing 70 percent cocoa) contains ample amounts of serotonin, which relaxes your body and mind. Not to mention the other health benefits dark chocolate has to offer: lowers blood pressure and reduces risk of disease.
Most fish — especially salmon, halibut and tuna – are rich in vitamin B6, which is needed to make melatonin (a sleep-inducing hormone).
According to the National Sleep Foundation, a bowl of cereal before bed may help you ease into a deep sleep. Opt for fortified cereals which boast with vitamin B6 – a vitamin essential for producing melatonin (a sleep-inducing hormone).
Dairy products are well-known calcium-rich foods. But, so are dark, leafy veggies, like this superfood (and collard greens). According to research, a calcium deficiency may make it difficult to fall asleep. So, eat up!
While any kind of bread will work, wheat is best. Think bulgur, barley and other whole grain varieties which boast magnesium. While it’s true, carbs tend to spike blood sugar levels. Whole grains containing far more nutrients that won’t cause you to crash like refined grains. Not to mention, carbohydrates raise brain levels of tryptophan, which helps bring on natural calming effects, induce sleep, combat anxiety, and burn body fat.
Much like a warm glass of milk, yogurt contains lots of calcium. Studies suggest that “calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods,” according to an article published in Medical News Today.
If lack of a good night’s sleep is a constant in your life, see your doctor to get to the root cause.