Sleeping can be an absolute nightmare sometimes. Most people struggle with sleep at some point in their lives. Whether you have trouble falling asleep, staying asleep, or getting enough sleep, there are many things you can do to increase the quality of your sleep and make sure you get the rejuvenating rest that you truly need and deserve. One thing that you can do is try some foods that can help you sleep.
The best way to enjoy these foods, for the benefit of sleep, is in small quantities and at least one hour before bed. It is best however to stop eating around 4 hours before bed if possible (this is because when you eat a lot of food your body starts to digest which can keep you awake and prevent you from getting good sleep). But even so, these food can be a great light snack to include in the beginning of your bedtime routine. It is also helpful to just stick to one or two foods at a time to make sure you are not eating too much.
First, my personal favorite, bananas. Bananas are high in vitamin B6. Vitamin B6 is a substance that your body needs in order to produce melatonin (your body’s natural sleep hormone). Bananas are also high in potassium and magnesium.
Both potassium and magnesium are super awesome at preventing muscle cramps, which is great because cramps at night are the worst thing ever (just saying). And magnesium is the king of relaxation and is vital for allowing your body to take a break.
Second, another awesome fruit, pineapple. Pineapples have many awesome benefits and they are delicious. They are anti-inflammatory and they increase the body’s production of melatonin which will help you get tired and relaxed for bed, and help you get that great night sleep you need.
Third, one of the best ever crunchy snacks, almonds. Almonds also have a ton of a health benefits, and they are a great source of protein. Just like bananas, almonds are high in magnesium so they can really help you to relax. A small handful can make a great bedtime snack.
Fourth, a green wonder food, kale. Kale is a super awesome health food and has so many great benefits. Did you know that kale is actually a great source of calcium? Calcium deficiency is a major sleep killer. It is important that you get enough calcium each day, and kale can be a great food to help you get all the calcium you need.
Fifth, another delicious fruit, tart cherries.Cherries contain melatonin which makes them great for bedtime as they jump start your body’s natural wind down process. Cherries can be enjoyed fresh, or in tart cherry juice. A small glass of pure tart cherry juice concentrate mixed with water is a great stress reliever.
Next is eggs and honey. I’m not sure how they would taste together, but I’m listing them together because they have the same benefit. Both eggs and honey have have high levels of tryptophan. Tryptophan is an amino acid that helps your body make melatonin. And as we know, melatonin is necessary for all aspects of getting good sleep. Honey can be enjoyed in a delicious spoonful. Or you can add some honey to your bedtime tea (which is another great way to relax before bed).
Finally, probably the most calming of the all, tea. There are a few different kinds of tea that can be great for your bedtime routine. Just make sure that you drink it at least an hour or two before you lay down so it doesn’t wake you up to use the bathroom. Probably one of the most famous night time teas is chamomile. Chamomile tea releases glycine, which is a chemical in your brain that helps your body relax, it is also a natural muscle relaxer and a mild sedative. One draw back to chamomile however, is that it is a minor diuretic. So it will definitely help you relax, but it could have you waking up later for the bathroom. Some other great night time teas include: peppermint, lavender, and lemon balm.
Keep in mind that every person is different, and each of these foods can affect you differently. To figure out what works best for you, try one at a time for at least three days in a row (unless it causes problems, then stop) and see how it affects you. Tart cherry juice is a good example of this. For some people, cherry juice gives them a great positive energy and helps them get going for the day, while for other people it helps to calm down and relax.
Sleep is so important for health and happiness and you deserve the best of both. Give one of these sleep improving foods a try today and let us know in the comments how it goes!