Diet can have a large impact on how we well sleep. While most people know the effect caffeine has on sleep, there is an abundance of other substances commonly found in our food that affects the quality of our sleep. Today we’re going to tell you about some healthy foods you can easily include in your diet to promote good sleep.
- Almonds and walnuts
Almonds and walnuts are two very healthy foods that contain sleep-promoting minerals. Almonds are high in magnesium, which is needed for good sleep. When magnesium levels are low in the body, it is more difficult to stay asleep and waking up throughout the night is more frequent. Walnuts contain tryptophan. This important amino acid aids in the production of serotonin and melatonin. These two hormones work to regulate your body clock and sleep schedule.
- Green leafy vegetables
Green leafy vegetables such as kale, collards, spinach, broccoli and more, have an abundance of health benefits. One of these health benefits is their high calcium content. Calcium plays an important role in helping the brain use tryptophan to product melatonin, the hormone that makes you feel sleepy.
Rice and many other carbohydrates contain a high glycemic index, causing you to nod off with ease after consumption. Studies show that jasmine Rice is the most effective at inducing sleep. The findings of a study published in the American Journal of Clinical Research concluded that those who ate a meal with jasmin rice fell asleep faster than those who ate a meal with other times of rice.
- Breakfast cereal
Breakfast cereal tastes better at night, right? Lucky for you, it also helps you sleep. The combination of calcium from the milk and carbohydrates from the cereal can result in a sleepy sensation, helping you to fall asleep with more ease. For a healthier twist, try find cereal that is low in sugar and artificial coloring. Whole grain is always a good way to go.
- Chamomile tea
Chamomile tea may not be a food, but it is certainly worth a mention. Stress reducing and calming, this tea is the perfect evening companion. Researchers say that the soothing effects of this beverage may be a due to an increase in glycine, a chemical that is known to relax the muscles and nerves, resulting in a mildly sedative effective.
Chickpeas, the main ingredient of hummus have a range of health benefits. Chickpeas contain tryptophan, supporting healthy, satisfying sleep that will keep you feeling fully energized throughout the entire day.
Everyone knows bananas contain potassium, but they are also an excellent source of vitamin B6. In order for the body to produce melatonin, a supply of B6 is needed. Therefore, it is very important to ensure this vitamin is consistently included in the diet for optimum sleep.
Do you have a favorite sleep-promoting food? Let us know!