Trying to get more shut-eye?? Take a look at your diet. Eating certain foods in the hours before you hit the hay could actually help you fall asleep faster and sleep more soundly. Many foods contain naturally occurring substances that will leave you rested and restored. Load up on these foods two hours before bedtime to give your body enough time to properly digest. If you’re having some trouble sleeping at night, introduce these foods into your regular diet to help your body regulate its sleep cycle.
Warm Milk
Drinking a warm glass of milk can definitely help bring a satisfying sleep, because it contain tryptophan, an amino acid which converts into serotonin that induces calming effects in the brain. Disturbed sleep patterns can also be caused by the lack of calcium. Milk products like yogurt and cheese are rich in calcium and help the brain release the sleep-inducing melatonin hormone. So have a glass of warm milk before bed for a sleep-inducing snack.
Almonds
Almonds are a great sleep supporter which contains a good amount of magnesium that will help you sleep more soundly. They contain melatonin, a hormone that works as body's bio clock and helps in regulating sleep-wake cycles. Eating them can increase your blood levels of the hormone, and help you catch more quality shut-eye.
Bananas
Just like almonds bananas are dense with magnesium and potassium which are natural muscle relaxants. Plus, they contain sleep-inducing amino acids that foster relaxation and promote sleepiness. Just cut it up and blend it with your favorite type of milk.
Cherries
Believe it or not this red berry may be the ultimate pre-bed snack that can send you off to sleep. They’re delicious and one of the only natural sources of melatonin that naturally induces sleep. Eat fresh, cherries or have a glass of cherry juice before bedtime to reduce your insomnia symptoms and to get enough sleep.
Honey
A tablespoon of honey before bed will help you sleep better. The natural sugars present in honey increase the insulin levels in our body and allow tryptophan to enter the brain which releases chemicals that relax the body and you’re primed and ready for some restorative shut-eye.
Kiwi Fruit
This green fruit originally called Chinese gooseberries are full of vitamins C and E, serotonin and folate—all of which may help you snooze. They are packed with nutritive calcium, folate, magnesium and phosphorus. Have this green fruit two hours before bed or toss a few kiwis into your bedtime smoothie to get a healthy night sleep.
Many factors can impact your ability to experience a good night’s sleep. Making some changes in your habits may improve or solve your sleep disorders. There are many reasons for sleep disorders, so it’s important to be carefully evaluated and treated by a sleep doctor; it’s best to prepare ahead of time. If you suspect you have a sleep disorder, visit your nearest Sleep Center in Illinois immediately and prevent long term health problems.
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