Difficulty In Sleeping? 7 Foods To Help You Sleep Better(2023)


1. Milk
Not feeling sleepy enough? A cup of warm milk could do wonders in helping you get that night time rest. This is because milk is a known source of tryptophan which improves sleep in people. The effect seems to be greater when taken along with melatonin and accompanied by regular exercise.

Yes, milk is the answer to your lack of sleep! 

In a study published in the International Journal of Tryptophan Research, scientists found that tryptophan produces therapeutic effects through melatonin mechanisms that help treat sleep disorders.

2. Bananas
If you are not having proper sleep, do not go bananas over it but instead have some bananas to induce some restfulness. Turns out, bananas too contain tryptophan and are a good source of magnesium, both of whichhelp a person get a good night sleep.

Scientists have found that edibles like bananas, oats, dried prunes, bread, and even chocolate are rich sources of tryptophan.

3. White Rice
A number of us may have felt sleepy after an afternoon lunch laden with rice and curry. Turns out, white rice which is high in carb and low in fiber has a high glycemic index.

Scientists suggest that eating food with a high glycemic index such as rice, a few hours before hitting the sack can help improve sleep quality.

Research, published in the journal Sports Medicine found that athletes who may suffer from sleeplessness can have high GI foods such as white rice and pasta to promote sleep. The research, however, pointed out that they should have it an hour before bedtime.

4. Almonds
A storehouse of numerous nutrients, almonds also contain the sleep-regulating hormone melatonin. A collaborative study by Sun Yat-sen University and The University of Hong Kong found that melatonin, which is found in almonds, improve sleep efficiency and could assist sleep.

almonds Insomniacs could also benefit a lot from consuming adequate amounts of, which are rich in magnesium as well. Magnesium induces sleep by reducing inflammation. Magnesium may also help reduce levels of the stress hormone cortisol which is known to interrupt sleep.

A study carried out by Iran’s Shahid Beheshti University of Medical Sciences found that feeding rats 400 mg of almond extract saw them sleep longer and more deeply than they did without having the extract.

5. Chamomile Tea
The popular chai contains generous amounts of flavones that reduce inflammation and boosts the immune system. A cup of chamomile tea also help reduce anxiety and depression and improve skin health and better sleep quality.

Scientists carried out a study where they found that volunteers who consumed 270 mg of chamomile extract twice in a day for 28 days fell asleep 15 minutes faster and compared to those who did not.

So the next time you are not feeling sleepy, head down to your kitchen and make yourself a soothing cup of chai to help you relax and fall asleep.

6. Fatty fish
Fish like tuna, salmon, and mackerel are known to be incredibly healthy and among other benefits help in sleep as well.

Fatty fish are high in omega-3 fatty acids which reduce inflammation. Its anti-inflammatory properties, paired with high vitamin D content have the potential to enhance sleep quality, as both increase production of serotonin, which is a sleep-promoting brain chemical.

7. Kiwi
The nutritious fruit contains significant amounts of vitamins C and K as well as a decent amount of folate and potassium which benefits digestive health, reduces inflammation and lowers cholesterol.

A study conducted by Columbia University, New York found that kiwis can be one of the best foods to eat before bed as they improve sleep quality.
Their sleep-promoting effects could also be because of their high serotonin content, which helps regulate the sleep cycle.

About the Author

A profuse writer that breach through the realms of science and literature crafting narratives.

error: Alert: Content selection is disabled!!