You’ve washed your face, brushed your teeth, and you’ve changed into in your comfiest pair of pyjamas when your stomach lets out a low rumble that sounds like a thunderstorm is approaching. You thought you ate enough for dinner, but now you’re worried that if you eat now you might wake up with heartburn at night. We’ve all been there before, haven’t we? We found certain foods and beverages that can actually help you not only fall asleep, but sleep as soundly as a baby. Also the following foods may offer natural extreme daytime sleepiness treatments.
Here are a few sleep promoting foods that can give you a restful night:
1. Banana with almond butter
Bananas are one of the few fruits that are rich in serotonin and some of it turns into melatonin, making them an excellent pre-bedtime snack. Not only do almonds contain healthy fats and vitamin E, but they also supply melatonin and magnesium. Magnesium supports the body’s production of melatonin and has been linked to restful sleep. We recommend eating a small banana with a tablespoon of almond butter to support a good night’s sleep.
2. Protein smoothie
A smoothie before bed? Yes, you read that right, a protein smoothie before bed can support muscle repair and slow down muscle loss related to aging. Milk contains tryptophan, an amino acid that’s known for aiding sleep. We recommend making a smoothie with pineapple, which has been found to boost melatonin levels as well. Not only is a tropical protein smoothie a nutritious snack, this type of snack can help maintain a healthy weight, which can reduce the likelihood of obesity, which is a big risk factor for sleep apnea. Fat deposits around your upper airway can block your breathing and can lead to needing a CPAP machine to sleep.
3. Walnuts and almonds
Walnuts are an excellent source of tryptophan, an amino acid that aids in making melatonin and serotonin, all of which can set the sleep-wake cycle and enhance sleep. Almonds contain magnesium which is another mineral needed for quality sleep. Magnesium has been shown to help people fall asleep faster, get quality sleep, and wake up on time easily. Instead of taking a supplement to assist with your insomnia, we recommend grabbing a handful of both walnuts and almonds for a restful slumber.
4. Chamomile or passion fruit tea
Herbal teas, such as chamomile and passion fruit teas, have been known for their calming effects for years. Chamomile has the chemical glycine in it that acts as a mild sedative as it relaxes muscles and nerves. Studies have found that passion fruit tea can have a similar effect, thanks to its harman alkaloids that act on your nervous system and make you tired. We recommend brewing a cup of either of these teas an hour before bed for improved sleep quality.
5. Hot cereal
It’s not just for breakfast, hot cereal is also a great way to wind down before crawling into bed. Whole grain cereals, such as oatmeal, cooked barley, and whole grain rice, are rich in fiber and are natural sources of melatonin. We recommend adding milk and toppings like cinnamon, dried fruit, and sliced almonds for a balanced snack that will leave you full all night long.
