There is no overall diet for better sleep, however, you can eat more of certain foods to encourage sleep and induce drowsiness for a more relaxing night’s rest. Reviewing your diet, check to see how these suggestions can fit in.
Make Like a Monkey
You probably already know that bananas have a lot of magnesium and potassium. What you may not know is that these minerals help your muscles to relax, so bananas are great as a quick snack before bed. However, you need more minerals than these, so check out the great articles over at HealthXWire for more articles on boosting your intake. If you don’t enjoy bananas at night, try making a delicious banana smoothie an hour before you usually go to bed.
Gobble Up Some Turkey
There is some debate as to whether turkey helps you sleep. Some say it does, and others say it has little effect. However, what we do know is that turkey contains a compound called tryptophan. And why is that important? Well, the amino acid tryptophan helps your body increase melatonin production, the hormone needed to fall asleep. The amount of tryptophan might be low in turkey, but it can contribute when combined with other foods containing it too.
A Diet for Better Sleep Includes Nuts
Another great source of tryptophan is walnuts. Around a handful of walnuts before bed can help you fall asleep, as your melatonin levels will be encouraged. Of course, walnuts are pretty tasty on their own but throw these into your banana smoothie with, and you have a “Land of Nod smoothie” almost guaranteed to help you doze off. You can also use other nuts, all of which have tryptophan and magnesium. More magnesium has been shown to help with insomnia.
Oily But Good for You
If you don’t eat fish, especially oily fish like salmon, you really need to start. The list of health benefits could fill a book. But oily fish is also excellent for helping with sleep disorders and general rest. Fatty and oily fish contain high amounts of omega-3 fatty acids, which have been shown to aid sleep. These also contain our friend tryptophan in pretty high amounts, so you know you will have a decent sleep. Fish oil supplements will help but aren’t as effective.
Brand New Cherry Flavor
Cherries are one of the most delicious fruits available and come in all shapes, sizes, and flavors. Aside from being rich in antioxidants, cherries also contain a high amount of melatonin and tryptophan together that you need for sleep. In particular, Montmorency cherries are considered the best for aiding sleep. If you don’t fancy eating cherries before your bedtime, good quality cherry juice also has the same amounts and helps encourage your melatonin.
Summary
Bananas are a great food to snack on as part of a diet for better sleep. Other snacks that can help you sleep better include walnuts, oily and fatty fish with omega-3, and some cherries.