Have you ever thought why experts always emphasized on inducing 7-9 hours of sleep regularly? Peaceful hours of sleep contribute to your overall wellbeing. An improper sleep routine can not only affect your performance, but it can influence your health adversely as well. Therefore, you should sleep at least 8 hours to perform well and to maintain a healthy body. However, if you struggle to get few hours of peaceful sleep, you can get rid of it by consuming nutritional foods.
According to nutritionists, it isn’t foods but the components and properties found in them that relax your mind and allow you to sleep well. Nutrients like good carbohydrates, tryptophan, magnesium and amino acids that are widely found in distinctive teas – can help you sleep well for hours.
13 Amazing Healthy Foods to Help You Sleep
There are certainly some amazing food that will aid your sleep. These food includes Almonds, cocoa powder, turkey sandwich, cherry, yogurt and bananas, soybeans, crackers and cheese, pumpkin seeds, lavender tea, chamomile tea, and green tea. These foods are enriched with necessary nutrients that can have a positive effect on your disturbed sleep pattern.
Almonds are a powerhouse of magnesium, protein, fiber, and healthy fats. The nutrients will not only improve your overall health but will aid in proper sleep patterns. However, always keep portion size in your mind before munching on almonds as they contain calories which might allow you to gain extra pounds.
2. Cocoa Powder
Cocoa powder is one of the tremendous foods that help you fall asleep faster. Nutritionists don’t recommend consuming it regularly, however; you can eat one tablespoon or two if you are struggling to sleep for few hours. Aside cocoa powder, you can always dilute hot cocoa into a glass of warm milk before bedtime. This sleep-induce remedy is a lot safer than opting for pills in this regard.
3. Rice Bran
Rice bran can accelerate sleepiness which is indeed a surprising fact as it is utilized to prepare cereals and bread. Rice bran provides an extra content of fiber in various products as well because it is loaded with magnesium. The nutrient has been proven to combat insomnia and an effective source to regulate irregular sleep patterns.
4. Cheesy Popcorn
Consuming cheesy popcorn to falling asleep is an exciting idea. Popcorns contained minimum calories but packed with fiber; this is why consuming popcorn before bedtime doesn’t possess any side effects. You can top it with cheese as tryptophan found in the product will allow you to sleep faster. Although cheese contains caloriesbut, nutritionists consider it a healthy option as compared to medication.
5. Turkey Sandwich
Being enriched with tryptophan, turkey is extremely nourishing to your brain and can improve your psychological health as well which ultimately results in better sleep routine without struggling. However, consuming turkey with food with high fiber content can do wonders. This is why use only whole grain bread to prepare a healthy sandwich to avoid consuming excessive calories and bad carbohydrates.
Aside from other nutrients, your body also needs melatonin to improve sleep and its duration. The component is widely found in cherries. If you are an insomniac or unable to sleep on different occasions, you can munch on tart cherries as much as you want. They can function well if you incorporate them into smoothies or even desserts.
7. Yogurt and Bananas
After a long and tiring, you want nothing but few peaceful hours of sleep. And when you unable to do so, you get frustrated, either way, your mind gets affected severely. To avoid consequences like this, you should try consuming yogurt topped with bananas. Banana is a powerhouse of potassium that functions just like a sleeping pill and lets you sleep throughout the night. Yogurt, on the other hand, is enriched with protein and good carbohydrates. When consumed together, both foods work as a relaxant, and in the result, you will sleep peacefully.
Soybean is a great source to consume protein obtained from various plants. You can incorporate it into your daily diet if you are suffering from insomnia. Soybean is beneficial in many ways, and it has potential to soothe tensed mind that often hinders your sleep. Moreover, after protein, soybean is also a powerhouse of magnesium and nutritionists recommend consuming diet loaded with foods that contain Magnesium.
9. Crackers and Cheese
If you are fond of cheese, here is a great way to regulate your disturbed sleep patterns. Consuming mozzarella or cheddar cheese with whole grain crackers is a simple yet effective remedy to enjoy hours of peaceful sleep. You can purchase cheese sticks or cubes, either way, the components found in the cheese functions well. However, don’t forget to watch portion size as overeating might lead you to daunting health problems.
10. Pumpkin Seeds
If you want a quick solution to your sleepless nights, pumpkin seeds can do the job for you. They are a powerhouse of tryptophan – an essential nutrient that ensures you sleep well. You can find magnesium in the pumpkin seeds as well that possesses a quality to ward off insomnia effectively.
11. Lavender Tea
Sipping on a warm cup of tea before bedtime is being practiced for centuries due to its numerous health benefits. Consuming herbal teas is said to combat various health problems such as inflammation, headaches including mental disorders. Incorporating lavender tea into your diet is effective as lavender possesses many health benefits. Lavender tea doesn’t only improve sleep patterns but wards off symptoms that contribute to restless sleep. Therefore, opting for a warm cup of lavender tea is a safe source to fight off your sleep problems effectively without being addicted to the medication.
12. Chamomile Tea
Chamomile tea is also known as “sleep tea” contains soothing and relaxing properties. Drinking warm chamomile tea before bedtime will relieve your stressed mind allowing you to sleep for hours. It has potential to combat psychological problems like stress, anxiety, and depression that in most cases impede you from falling asleep. Hence, chamomile tea can become a healthy addition to your routine.
13. Green Tea
Aside from lavender and chamomile tea, you can treat your sleep problems with the help of miraculous green tea. Obtained from nourishing leaves, there is nothing that a cup of green tea can’t fix. Nutritionists recommend drinking it after a long and tiring day to ensure restful sleep at night. Green tea is a combination of various nutrients including theanine that improves your mood, reduces your stress levels, and helps you sleep faster. The beneficial amino acid – theanine prevent you from falling prey to other psychological problems as well.
Restless sleep is utterly irritating and can affect your health adversely. This is why nutritionists encourage you to incorporate foods that contain sleep-inducing components into your daily diet.