Best 7 Food Tips to Help You Sleep Well

7 Food Items to Help You Sleep Well

Do you feel awkward every night? There are a couple of foods that can improve your sleeping pattern. Eating them will help you sleep better. Here is the list.

Best 7 Food Tips to Help You Sleep Well

Warm milk: The old women's story about a glass of warm milk can actually work wonders. This is because dairy is a source of tryptophan, an amino acid that your body converts to melatonin and serotonin, which acts as a natural sedative. Heating milk increases the comfort factor, and if you are hungry try to add a few oats as carbohydrates make it easier for tryptophan to reach your brain.

Cheese: In contrast to popular belief, cheese can actually contribute to a good night's sleep! Tryptophan is an amino acid that our bodies convert to melatonin and serotonin, which can help induce sleep. Calcium is also known to release serotonin. The key is not to overdo it and leave yourself at least two hours before going to bed to avoid indigestion.

Potatoes: Carbs seems like a natural sleep aid by stimulating the pancreas to secrete insulin. When this occurs, some amino acids that interact with tryptophan, the bloodstream and enter the muscle cells leave a rise in tryptophan levels in the bloodstream and result in an increase in serotonin levels. High carb foods include potatoes, pasta, and bread.

Valerian Root: Valerian root is a herb that is thought to have a calming, relaxing effect on the body. It has been used for centuries to treat insomnia, mild anxiety and restlessness. The exact mechanism of action is unknown. However, it may seem like a depressant central nervous system to produce a mild sedative effect.

Cherries: Cherries provide a good natural source of melatonin and to be excellent for health. A research study published in the Journal of Sleep and Sleep Disorders Research has shown that consuming torture berries before bedtime helped participants sleep faster and easier, making fresh cherry or cherry juice a good natural sleep aid.

Bananas: Researchers from the University of New England in New South Wales have found out having a banana before bed can help suffer from sleep apnea by keeping their throats open and thus reducing the risk of suffocation. Bananas also contain tryptophan, which can help promote sleep.

Flaxseed: Flaxseeds are great for increasing levels of sleep regulating substance serotonin in the body because of their high levels of both tryptophan and omega-3 fatty acids.