A good night’s sleep starts with the right foods. Food has a profound effect on your sleep cycles. Although health experts recommend not eating immediately before bed, you could have one or more of these foods as a snack an hour or two before your bedtime.
These are also good foods to include in your dinner in order to prepare your body for deep sleep on your travel.
1. Cherries
Cherries are a potent natural source of melatonin, which helps you fall asleep. Choose dehydrated, dried, fresh or frozen cherries. Cherry juice is another option to try before bed for a good night’s sleep.
2. Sweet Potatoes
Sweet potatoes contain fiber, vitamin A and potassium. They are also rich in complex carbohydrates. This combination promotes improved sleep patterns. It also encourages REM sleep, which is the type of sleep that helps you feel rested when you wake up in the morning.
3. Pineapple
Pineapple increases your body’s melatonin production by up to 266 percent. This is more than any other food. Also high in fiber and antioxidants, it is good for overall health. Fresh pineapple offers the most benefit, and a pineapple smoothie with sweet potatoes and honey will promote falling asleep in less time.
4. Bananas
Bananas contain magnesium, potassium and vitamin B6. These all work together in order to induce sleepiness. They also encourage the body to make more melatonin and tryptophan, which help you fall asleep and stay asleep. The potassium relaxes your muscles, which can help if you have restless legs syndrome.
5. Lettuce
Many people are surprised to learn that lettuce can reduce insomnia. Lettuce contains lactucarium, which has pain-reducing and sedating effects. You could prepare a sandwich with lettuce, turkey, and hummus for an evening meal or snack. Choose romaine lettuce for a big dose of fiber and vitamin A.
6. Hummus
Hummus is primarily made from chickpeas, which are high in vitamin B6 and tryptophan. These promote deep sleep. Eat hummus with fresh veggies, such as baby carrots or strips of bell pepper for flavor.
7. Walnuts or Almonds
Vegans and vegetarians might want a snack of walnuts or almonds near bedtime. Walnuts contain tryptophan, serotonin, and melatonin, which work together to help you fall asleep and stay asleep. Almonds also contain these and magnesium helps you quickly fall asleep.
8. Rice
Jasmine rice has complex carbohydrates. Your body digests it slowly, releasing a steady stream of glucose during metabolism. This promotes the production of tryptophan, which is an amino acid that promotes sleep.
9. Turkey
Anyone who has ever felt the need for a nap after Thanksgiving dinner knows about the sleep-inducing effects of tryptophan. Turkey is high in tryptophan, and it is a good choice for a late-evening snack. Pair it with jasmine rice or sweet potatoes for even stronger sleep-inducing properties.
10. Fish and Seafood
Salmon, shrimp, lobster, halibut and tuna are rich in vitamin B6 and tryptophan. They are also filled with polyunsaturated fats, which your body needs in order to make cellular repairs while you sleep. Tryptophan also encourages the production of melatonin and serotonin, which are hormones that trigger the sleep cycle and promote deep sleep.
Each of these evening snacks is healthy for your body and promotes relaxation. If you’re eating the right foods and still having a tough time falling asleep, it might be time to look for a new mattress.
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