Do you struggle to fall asleep or once you finally get to sleep, do you somehow wake up about 100 times through out the night? Well, you aren't alone. For various reasons many people struggle with falling asleep and staying asleep. These foods will help you get a better night's rest so you're ready for the next day and not running on fumes and coffee.
Passion Fruit
Passion fruit includes many medical alkaloids including a sedative compound called harman. It has traditionally been used to help treat anxiety, insomnia and restlessness.
Honey
Studies have shown that honey can improve quality of sleep. It helps keeps the liver healthy and releases the sleeping hormone, melatonin, in the brain.
Low-Fat Yogurt
Low-fat yogurt gives your body protein with out having to consume a full meal. It will keep your stomach quiet through the night and will help you sleep a little better.
Avocado
Avocado contains magnesium which can help increase your quality of sleep, including how long you sleep and your ease of waking up in the morning. Who doesn’t want a little midnight gauc?!
Warm Milk
It seems warm milk is a mom go-to to get their kids to sleep. Milk contains the amino acid tryptophan, which is a precursor to the brain chemical, serotonin. Some believe these two together help you fall asleep.
Cherries
One of the few natural foods that contain melatonin are cherries. Melatonin helps control the body’s internal clock.
Cup Of Soup
Warm soup is the definition of calming. Make sure to go for soups that are easy to digest and not super thick.
See Also: 20 Healthier Sugar Substitutes For Anything And Everything
Whole Grain Toast With Almond Butter
While the whole grain toast provides you body with complex carbs that can be digested slowly, the almond butter provides your body with unsaturated fats, which improve serotonin levels. So it’s a winning combination here!
Fortified Cereal
Carbs are great for putting you to sleep. Now this doesn’t mean it’s helpful to binge on sugar-coated carbs. Eat a bowl of healthier cereal to fuel your body with good, complex carbs. Paired with milk, you’re sure to fall asleep in no time.
Jasmine Rice
Jasmine rice is a carb that is high on the glycemic index. This means that the body breaks it down slowly and releases glucose gradually into the body. One study found eating jasmine rice four hours before bed cut the time it took patients to fall asleep in half.
Walnuts
Walnuts are a perfect quick snack to have before bed time. The unsaturated fat in walnuts not only helps your heart health, but it also improves serotonin levels.
Low Fat String Cheese
Low fat string cheese is also high in the amino acid tryptophan which can increase serotonin levels. So don’t be afraid to peel away at your favorite snack before bed.
Sweet Potatoes
Sweet potatoes are a dream come true. They provide complex carbs and a muscle-relaxant, potassium.
Turkey
Just like milk, turkey also contains tryptophan. Tryptophan is a chemical that tends to make people fall asleep. This may sound familiar if you tend to dose off after a big Thanksgiving dinner.
Bananas
The yellow fruit we love is also great for a good night’s sleep. They contain the natural muscle relaxers, magnesium and potassium.
Ham And Cheese Rollup
This one sounds a little weird, but it works. Cheese and ham are packed with tryptophan and minimal calories. It’ll keep you full through the night and the casein proteins in cheese can also help your metabolism the next day.
Spiced Popcorn
Air popped popcorn is a low calorie snack that’s perfect before bed time. Popcorn contains carbs that release insulin, which controls your inner clock. You can flavor it with cinnamon or paprika because those spices have been shown to boost your metabolism.
