One of the many benefits of eating healthy is improving sleep quality. The foods listed below ares some options that contain one of the following products that relax your body and help you fall asleep.
*Melatonin-sleep hormone
*Serotonin-chemical in your brain that induces sleep
*Magnesium-mineral that helps muscles relax
*Tryptophan-amino acid that helps you fall asleep
*Folate-regulates your sleep and the production of melatonin
*Vitamin B6-helps regulate a better night's sleep
*Potassium-relaxes your body
*Selenium-promotes a sound sleep
1)Cherries: The number one food to induce sleep is cherries. The fruit is naturally high in the sleep-inducing hormone melatonin, and will help you get quality sleep. There’s so much melatonin in cherries, that tart cherry juice has been known to cure insomnia.
2)Avocados: This unique fruit contains high amounts of unsaturated fat, which can increase your serotonin levels, the chemical that stimulates the part of your brain that induces sleep. They are also high in magnesium, helping you relax.
3)Hummus: Chickpea hummus is high in the amino acid, tryptophan, the chemical that can help you fall asleep normally. The versatile beans are also high in folate, which helps regulate sleeping, and Vitamin B6 which helps regulate your internal clock. It is also high in the muscle-relaxing mineral, magnesium.
4)Dark Chocolate: Milk chocolate will give you a sugar high and caffeine-like buzz, but dark chocolate can have the opposite effect. Dark chocolate contains serotonin, which may cause you to get drowsy and fall asleep.
5)Red Wine: The skin of the grapes contains melatonin, a sleep-inducing hormone we naturally produce. Only one glass is needed, though. Otherwise, alcohol is known to make you tired, but will later prevent your body from reaching the deep sleep it craves.
6)Bananas: The combination of potassium and magnesium help relax your body and trigger those sleepy symptoms. You can also enjoy that banana before bed for some extra tryptophan, which will make you sleepy in about an hour, and vitamin B6, which has been linked to a better night sleep.
7) Soy: Snack on edamame, make a tofu stir-fry for dinner, or warm up a steamy bowl of miso soup for some extra magnesium. The mineral helps relax muscles and makes it easier to sleep.
8)Turkey & Fish: Lean proteins like turkey and fish contain high amounts of the sleepy substance, tryptophan. Some varieties, like salmon, tuna, and snapper, also have vitamin B6, which helps in the production of melatonin.
9)Nuts: Most nuts provide a healthy source of calcium and unsaturated fats, which help improve serotonin levels. If you need a little extra, almonds have high amounts of magnesium, that promote relaxed muscles and sleepy feelings while Brazil nuts are high in selenium, helping you sleep soundly.
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