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One of the most common problems that many people have is insomnia. In fact, research shows that as many as 1 in every 3 adults have this problem. One of the many reasons for insomnia is stress. However, one of the best ways to reduce stress is through a proper diet. Unfortunately, many people are eating the wrong things. This only increases their stress levels making it harder for them to sleep. Many people don’t know what types of foods to eat. It is important to find foods with a high level and good mix of B6, tryptophan, magnesium, potassium, and calcium. But what type of healthy foods are recommended? Check out below for 10 foods to help you sleep.
#10. White Rice
Rice, specifically white rice, is one of the best foods to help you sleep. This is because it has a high glycemic index. This means that it naturally makes your body’s blood sugar and insulin levels to rise. This in turn helps produce tryptophan, which helps you relax and go to sleep easier.
In fact, according to research, foods with high glycemic indexes have been shown to help you improve your sleep quality and sleep duration.[1]healthline – The 9 Best Foods to Eat Before Bed The best way to maximize this effect it by eating rice a few hours before you sleep.
#9. Nuts
Seeds such as sunflower seeds, pumpkin seeds, flax seeds, and walnuts are great at helping you sleep.[2]Reader’s Digest – 16 Bedtime Snacks That Will Help You Sleep SO Much Better This is because they all contain tryptophan and magnesium. These two things help you both relax and go to sleep easier as well as stay asleep.
#8. Eggs
Eggs are one of the most popular breakfast foods. However, they are also one of the best foods to help you sleep. This is because, similar to chicken or turkey, they contain a lot of tryptophan.[3]A.H. Beard – 15 Food To Help You Sleep This hormone helps your body relax and go to sleep. Perhaps next time, instead of eating eggs for breakfast, try making some for dinner and see how it helps.
#7. Whole Grains
Whole grains, such as those found in whole grain breads, are some of the best foods to help you sleep. This is because whole grains encourage you body to produce insulin.[4]Nutritious Life – 10 Foods That Help You Sleep This in turn activates tryptophan production in your brain. By producing tryptophan, your body can relax and go to sleep.
In addition, whole grain foods also contain magnesium which helps you stay asleep.
#6. Honey
You might be quite surprised to hear that honey is actually one of the best foods to help you sleep. Especially since it is often used as a substitute for sugar in many recipes.
However, rather than hype you up, the glucose in honey actually lowers the levels of orexin in your brain. This is a type of neurotransmitter that makes your brain more alert.[5]Reader’s Digest – 10 Foods to Make You Sleepy Therefore, honey actually lowers your alertness level, helping you relax and go to sleep.
#5. Kale
Kale is one of the most popular health foods. You probably have heard of it and maybe even tried it in a salad.
However, did you know that it can also help you sleep better. If fact, kale is one of the best foods to help you sleep! This is because kale is high in calcium which is important in helping your body produce sleep hormones such as melatonin.[6]Food Network – Top 10 Foods That Help You Sleep Without enough calcium in your diet, you can actually have trouble sleeping properly.
#4. Fish
Fish such as halibut, tuna, and salmon are some of the most important foods to help you sleep. This is because they all contain a lot of vitamin B6 which helps make melatonin.[7]American Sleep Association – Melatonin: Dosage, Reviews & Safety In turn, melatonin is a hormone that helps regulate your sleep cycle.
Normally, melatonin is made when you are in the dark. However, by eating some fish at dinner, you can kick start the process.
#3. Bananas
You might think of bananas as a breakfast food. However, they are in fact one of the best foods to help you sleep. This is because bananas are high in potassium and also contain tryptophan, magnesium, and vitamin B6.[8]GH – 17 Sneaky Foods That Make You Sleepy and 11 That Keep You Up
Potassium is very important to sleep because it actually helps keep you asleep. In addition, magnesium and tryptophan are very important because they are natural sedatives which serve as both nerve and muscle relaxants. Lastly, vitamin B6 is important to helping you sleep because it helps convert tryptophan into serotonin.
#2. Yogurt
Yogurt is one of the best foods to help you sleep because it contains a lot of calcium. Calcium is important to sleep because it helps your body process melatonin and tryptophan. In fact, recent research shows that people who are calcium deficient might actually have a harder time falling asleep.[9]EatWell – 9 Food to Help You Sleep
However, you don’t have to just eat yogurt to get the calcium you need. In fact, you can eat or drink other dairy products such as cheese and milk.
#1. Poultry
Poultry, whether than be chicken or turkey, are some of the best foods to help you sleep. In fact, you might have noticed that after Thanksgiving dinner that you felt very sleepy. That is probably because you ate a lot of turkey!
The reason that you feel so sleepy after eating poultry is because it contains tryptophan. Your body can not produce this amino acid. Rather, the only way you can get it is by eating or drinking it. Tryptophan helps your body produce serotonin. This hormone helps relax your body and also helps it produce melatonin which helps control your sleep cycle.[10]American Sleep Association – Top 10 Foods That Help You Sleep
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