During these very stressful times, it can be challenging to fall asleep or stay asleep. Some minor adjustments to your diet might be exactly what you need. Adding these foods to your diet may help to increase your odds of a successful slumber.
1. Almonds
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!
2. Bananas
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.
3. Cherries
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 in a serving of fresh, frozen or dried cherries before bedtime won’t hurt anyone.
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4. Chamomile Tea
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.
5. Dark Chocolate
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 the risk of disease.
6. Fish
Most fish — especially salmon, halibut and tuna – are rich in vitamin B6, which is needed to make melatonin (a sleep-inducing hormone).
7. Fortified Cereals
According to the National Sleep Foundation, a bowl of cereal before bed may help you ease into a deep sleep. Opt for fortified cereals that boast vitamin B6 – a vitamin essential for producing melatonin (a sleep-inducing hormone).
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8. Kale
Dairy products are well-known calcium-rich foods. But, so are dark, leafy veggies, like this superfood (and
