If you are looking to get better sleep, you may want to consider changing up your diet. There are a ton of factors that affect how well you sleep at night, but nutrition is an important piece of the puzzle. Eating a mindful, balanced diet can help you get the rest you need.
If you eat certain foods before bed or when you wake up in the middle of the night, they can help you sleep better. There are a few key nutrients that are particularly important for sleep. First, try to include foods that are rich in magnesium. This mineral has been shown to help reduce stress and promote relaxation. Foods that are high in magnesium include dark leafy greens, nuts, and seeds. Another nutrient that is important for sleep is tryptophan. This amino acid helps to produce serotonin, a neurotransmitter that plays a role in regulating sleep. Foods that are high in tryptophan include poultry, eggs, and cheese. Finally, make sure to get enough vitamin B6. This vitamin is necessary for the production of melatonin, a hormone that helps to regulate the body's sleep-wake cycle. Foods that are high in vitamin B6 include bananas, chicken, and fish.
The science behind why certain foods help you sleep better is interesting, and there are a few different theories. But the bottom line is that if you want to sleep better, you should eat these seven foods.
Yogurt is a reliable source of tryptophan, an amino acid that helps with the release of serotonin. Serotonin is a calming chemical that can help you feel relaxed and sleepy.
Nuts are a reliable source of magnesium, a mineral that plays a role in your body's production of melatonin. Melatonin is a hormone that helps regulate your sleep-wake cycle.
Fruit is a reliable source of vitamin C, a vitamin that helps your body produce serotonin. Eating fruit during the day can help you sleep better at night.
Whole grains are a thorough source of complex carbs, which can help you sleep better by raising your levels of serotonin.
Fish is a useful source of vitamin D, a vitamin that plays a role in your body's production of melatonin. Getting enough vitamin D can help you sleep better at night.
Dairy is a reliable source of calcium, a mineral that helps your body produce melatonin. Consuming calcium-rich foods can help you sleep better.
Herbs such as chamomile and lavender are thorough sources of antioxidants and have been shown to promote relaxation. Drinking a cup of herbal tea before bed can help you sleep better.
There are a few foods that you should avoid before bed, as they can disrupt your sleep. These include caffeine-containing beverages like coffee, tea, and energy drinks; sugary foods and drinks that can give you a sugar high; and spicy or greasy foods that can cause indigestion. If you are having trouble sleeping, it is best to avoid these foods and stick to a light evening meal or snack.