There is nothing quite like a good night's sleep to leave you feeling refreshed and ready to tackle the day. But for many people, getting a good night's sleep can be a challenge. Stress, anxiety, and an irregular sleep schedule can all contribute to a restless night.
Fortunately, there are a number of natural foods that can help you sleep, instead of taking sleeping pills with numerous harmful side effects. Here are some of the best foods to eat for a better night's sleep:
Lettuce: Lettuce is a great food to eat before bed because it contains a natural sedative called lactucarium, which has a calming effect on the body. It can also help to relax your muscles and reduce anxiety. Now, eating three-four leaves of lettuce before bed might not have the effect you expect, but a great way to fight insomnia is lettuce seed oil. The oil contains higher level of the aforementioned lactucarium.
Kiwi: Kiwi is a small, but mighty, fruit that is packed with nutrients that can help you sleep better. It contains high levels of antioxidants and serotonin, which can help regulate your sleep-wake cycle and improve your sleep quality. Just two kiwifruit an hour before bed can significantly reduce insomnia.
Tart Cherries: Cherries are a great source of melatonin, a hormone that helps regulate your sleep-wake cycle. With age, melatonin production in the human’s body decreases, which might be the reason insomnia is often observed with the elderly. Eating a handful of tart cherries before bed can help you fall asleep faster and stay asleep longer.
Almonds: Almonds are a great source of magnesium, which is a mineral that helps relax your muscles and promote sleep. They also contain tryptophan, which is an amino acid that aids your body to produce serotonin and melatonin, both of which are essential for sleep.
Chamomile tea: Chamomile tea is a natural sleep aid that has been used for centuries. It contains compounds that can help relax your muscles and reduce anxiety, making it easier for you to fall asleep.
In addition to incorporating these foods into your diet, it is also important to have good sleep hygiene. This means establishing a regular sleep schedule, creating a comfortable sleep environment, and limiting screens and caffeine before bed. By making these small changes to your diet and lifestyle, you can improve your sleep and wake up feeling rested and refreshed.
Source: nutritionfacts.org
