Getting a good night’s sleep makes your work day (or school day) go so much better. If you have difficulty sleeping, you already know how tough staying alert during the day can be. Thousands of people around the world, regardless of where they live or what they do, suffer from various sleep disorders and about 5% of people suffer from regular long-term insomnia.
Many people know that bad eating habits such as eating before going to bed or drinking a lot of coffee can play an important role in how well we sleep. But not everyone is aware that the foods we eat and our diet can help us have more restful sleep. Certain foods are beneficial because they can stimulate production of serotonin and melatonin, the hormones responsible for good sleep.
Here is a list of top 6 foods that can help you get a good night’s sleep.
- Warm Milk.
A glass of warm milk is a well-known effective natural remedy for good sleep that works especially great for young children. Milk and dairy foods contain tryptophan, an amino acid with strong sedative properties which gets converted in our body into serotonin and melatonin and improves our sleep quality to a great extent. In addition, milk is a great source of calcium necessary to our body to digest trytophan.
Cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep. Eat them an hour before bedtime or before a trip when you want to sleep on the plane.
- Natural Honey.
Honey is an effective natural relaxant and has been used for centuries in traditional Chinese medicine for insomnia and inducing sleep. Honey has high amounts of glucose, which helps calm down our nervous system and relax. Add a tablespoon of fresh natural honey into your warm milk or herbal tea and drink it before going to bed.
- Herbal Tea.
Herbal teas are a very effective natural remedy to promote good and restful sleep. Chamomile and mint are both good choices because they have a calming and relaxing effect on stress. Melissa is also a good choice because of its strong sedative, soothing and calming therapeutic effects.
Bananas are rich with tryptophan and help to stimulate synthesis of melatonin and serotonin, natural neurotransmitters which promote sleepiness, relaxation and feelings of calm, so they are an excellent remedy for good sleep. Plus, they contain a variety of B-group Vitamins and Vitamin B12 which are especially useful when combating insomnia.
Almonds and some types of nuts are considered by many to be the best sleep-indulging food. They are a great source of tryptophan, which helps you to relax and calm down. Plus, almonds contain magnesium, known for its excellent muscle relaxing properties. Therefore, eating a handful of almonds in 1or 2 hours before going to bed can be helpful.
Eating a bowl of oatmeal will trigger insulin production, raising blood sugar naturally and making you feel sleepy. Oats are also rich in melatonin which helps regulate sleep.
Remember, in order to achieve long-term positive effects, these foods should be incorporated into your diet on a regular basis. Do not expect to have a good nights sleep after drinking 3 pints of warm milk with honey. Developing good eating habits and eating greater amounts of fresh and natural foods can help lead to a healthy lifestyle and a good night’s sleep.
If you need a little extra help falling asleep, we suggest trying Healthy Choice Naturals SleepWell. Our all-natural formula contains 12 highly effective, natural sleep enhancing ingredients including chamomile, melatonin and vitamin B6 to help you get a good night’s sleep. Guaranteed.