Foods That Help You Sleep – a natural sleep help
Do you want to know how to fall asleep naturally?
Are you having trouble sleeping through the night and looking for help to avoid sleep problems?
Do you wake up too many times and not get your 7-8 hours of nightly rest?
Do you experience difficulty falling asleep once you hit the bed?
Are you looking for foods that help you sleep?
Helpful ways to fall asleep – Take foods with tryptophan
Here are list of 6 foods that help me to sleep well in night.
1. If your mother used to give you a cup of warm milk before sending you off to bed, she had the right idea. Dairy foods are a good source of tryptophan, an amino acid that your body converts to melatonin and serotonin — both of which are thought to induce sleep.
2. Chamomile tea with a touch of honey has mild “sedating effect” on restless minds.
3. Bananas contain magnesium which helps relax muscles, while enhancing melatonin.
4. Oat meals are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you’ve got the munchies, it’s filling too. Whole wheat bread toasted with some honey helps send insulin out to the body and helps transmit tryptophan in the brain, which is converted to serotonin and tells you sleep.
5. Almonds are heart healthy nuts that contain tryptophan and magnesium. A 1/2 cup of these great tasting snacks will relax your body and fill a late night snack urge.
6. Whole wheat bread, a slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”
3 types of foods to avoid before bedtime:
1. You should avoid heavy spicy foods because eating too much may cause you to feel physically uncomfortable when lying down.
2. Drinking lots of fluids before bed can cause you to wake up repeatedly during the night to use the toilet.
3. Avoid alcohol and coffee in the evening.
Why some foods help you sleep well in night?
One of the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins.
Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy. The secret of sleep well is to combine foods that have some tryptophan with ample carbohydrate. That’s because in order for insomnia-busting tryptophan to work, it has to make its way to the brain.
Serotonin-producing bedtime snacks should be no more than 200 calories and should be eaten at least 30 minutes prior to bed.
Nearly everyone has occasional sleepless nights. But if you have difficulty falling asleep or staying asleep that occurs on a regular or frequent basis, see your doctor to determine what might be the cause of your sleep problem and how it might be treated
