SHARES
“Not being able to fall into sleep is extremely annoying, is there anything that I can do before I turn to sleeping pills?” Ling is struggling with insomnia since young.
It’s normal to have occasional sleepless nights. However, if it’s chronic (insomnia), it’s time to do something about it. Not only would it affect your work but your health too. Sleep deprivation can also lower your immune system and put you on a higher risk to insulin resistance, leading to diabetes.
There are many ways to improve your sleep, and one of them is the food you eat. Many food contain substances, nutrients, enzymes that promote sleep: tryptophan. melatonin, calcium, serotonin, antioxidants.
Foods For A Better Sleep and to Beat Insomnia
1. Warm Milk
It is cliché, but there is reason why warm milk is a common home remedy for sleep. Milk contains sleep promoting substances: tryptophan, melatonin, calcium and vitamin D. Many also associate warm milk with bedtime during their childhood.
2. Chamomile Tea
A cup of chamomile tea before bed is perfect for relaxation. Chamomile tea contains apigenin, an antioxidant that binds to your brain receptor and promotes sleep. In addition, chamomile tea is also believed to help with depression, anxiety, and boosting your immune system.
3. Nuts
Almonds and walnuts, specifically, contains melatonin, a hormone to regulate sleep cycle. They are also a good source of healthy fats. Almonds and walnuts make an ideal snack for you!
Photo by Berman Yaniv from Flcikr
4. Tart Cherries
Tart cherries are rich in antioxidants that can counteract oxidative stress. They are good for reducing inflammation, and improving the cognitive function. Due its rich content of sleep promoting substances: melatonin, tryptophan, serotonin, and potassium, they are also a good choice for insomnia.
5. Kiwi fruit
Want to fall asleep faster and stay asleep longer? Try eating kiwi one hour before bed. Its sleep-inducing effects are thought to be due to its rich content of sleep regulating compounds: melatonin, serotonin, anthocyanins, flavonoids.
Photo by marco anghinoni from Flickr
6. Fatty Fish
Fatty fish like salmon, tuna, mackerel are packed with vitamin D and omega-3 fatty acids. These nutrients stimulate the production of serotonin, a sleep inducing brain hormones. Incorporate fatty fish into your diet, they are not only a good source of healthy fats, they might also help you to sleep better.
7. Cottage Cheese
Lean protein rich food like cottage cheese are high in amino acids tryptophan, which increase the production of melatonin and promote sleep. To make it taste better, top the cottage cheese with raspberries, which is also a great source of melatonin. Turkey is another great option as a source of lean protein.
8. Barley Grass Powder
Try adding some barley grass powder into your daily smoothies to help you sleep better at night. Barley grass powder is high in some sleep- inducing compounds such as tryptophan, gamma aminobutyric acid(GABA), calcium, potassium, and magnesium.
9. Complex Carbs
Switch your white bread, white pasta to whole grain foods like oatmeal, whole wheat crackers. Refined carbs like your white bread may reduce your sleep- promoting hormones, serotonin.
Photo by the girl who rattled the stars, from Flickr
Conclusion
Although food plays a part in promoting a good night’s sleep, there are other lifestyle and diet changes you might consider such as avoiding caffeine close to sleeping time, practicing bed hygiene and exercising regularly. Also, try not to eat close to bedtime as it may cause indigestion and acid reflux.
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References
1. Huizen J. Which foods can help you sleep? [Internet]. Healthline Media UK Ltd, UK, a Red Ventures Company. 2019 [Available from: https://www.medicalnewstoday.com/articles/324295#warm-milk; last accessed on 2020 Mar19]
2. Elliott B. The 9 best foods to eat before bed [Internet]. Healthline Media a Red Ventures Company. 2017 [Available from: https://www.healthline.com/nutrition/9-foods-to-help-you-sleep; last accessed on 2020 Mar 19]
by Chang Xian
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