12 Foods to Help You Sleep Better!

January 26, 2017 в 2:25 pm  |   |

 

50-70 million Americans stuggle with insomnia every single night. Here is a list of different types of foods that with help sleep-deprived individuals find relief:

1. Warm milk: Calcium helps the brain use the tryptophan found in dairy to manufacture sleep-inducing melatonin.

2. Walnuts: Great source of tryptophan, an essential amino acid that procudes the hormones that set our sleep cycles (seratonin and melatonin).

3. Shrimp and lobster: Crustaceans like shrimp and lobster possess lots of tryptophan, which the body converts to serotonin and melatonin.

4. Root vegetables: Potatoes, carrots, beets, red radishes, turnips etc. can help you sleep soundly without waking up.

5. Passion-fruit tea: Drinking a cup before bed will induce a better sleep due to harmala alkaloid in the passion flower. Harmala alkaloid is a natuarally occuring beta-carboline alkaloid that quiets the nervous system.

6. Kale and other leafy veggies: Lots of calcium which helps the brain use tryptophan to make melatonin.

7. Hummus: Chickpeas within hummus are a great source of tryptophan.

8. Honey: Even just a spoonful, could give you a more restful sleep because honey raises insulin levels and allows tryptophan to enter the brain more easily.

9. Cherry juice: Cherries boost melatonin levels.

10. Chamomile tea: Increases the glycemic index as well as acts as a mild sedative for relaxation.

11. Almonds: Recent Studies found that low magnesium levels make sleep more difficult and almonds are rich in magnesium.

12. Carbohydrates: Typically we want steady levels of blood sugar and insulin to avoid insulin resistance and mood swings, but if you’re in need of sleep, the increase of those levels from carbohydrates such as cereal will aid tryptophan into your brain and bring on drowsiness.


Still drowsy during the day? Excessive daytime sleepiness, snoring, gasping during sleep, morning headaches, night sweats are all signs of obstructive sleep apnea. Learn more about the symptoms of sleep apnea.

 

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