6 Foods That Will Help You Sleep

1. 6 Foods That Will 6 Foods That Will Help You Sleep Help You Sleep Having restorative sleep on a nightly basis (between 7 and 9 hours) is critical for health. Oftentimes, it is very difficult for many patients. Lack of sleep can make eating healthy challenging, as cravings for sugar and carbohydrates often increase. Here are some foods that may be able to naturally help support restorative sleep. Nuts Almonds are a source of important nutrients such as phosphorus, calcium, manganese, magnesium, and riboflavin. Magnesium, in particular, can help support relaxation, healthy cortisol levels, and restful sleep. Almonds are also a source of the hormone melatonin, which helps with regulating circadian rhythm. Herbal Tea Although technically not a “food,” many herbal teas have or sleep- supporting properties. Chamomile contains a compound called apigenin that binds to your brain receptors promoting sleep. One study found that chamomile extract helped participants fall asleep 15 minutes fasterand woke up less during the night. Turkey The sleepiness many people feel after Thanksgiving dinner is partially due to the tryptophan content of turkey. Tryptophan, an essential amino acid, helps increase the production of the sleep hormone melatonin. Turkey is also a good source of protein, which has been associated with better quality sleep. Kiwi This little green fruit has some surprising benefits for sleep. A 2011 study found that when adults consumed two kiwis before bed they fell asleep 42% faster compared to those that did not eat anything before bed. Sleep time also increased by 13% for those who consumed the kiwi. Tart Cherry Juice Tart cherry juice, another sleep-supportive food, is rich in antioxidants and is also a source of melatonin, tryptophan, and serotonin. A 2018 study found that when subjects drank 8 ounces of tart cherry juice twice a day they slept 84 minutes longer and reported better sleep quality compared to when they did not drink juice. Warm Milk Although not a universal choice due to its potential allergenicity among some individuals, milk is a classic choice for a good night’s sleep owing to its rich source of tryptophan. Known for its calming properties as it increases levels of melatonin, milk is also a good source of calcium, required for muscle relaxation. Information Source 6 Foods That Will Help You Sleep