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Try These 7 Sleep-Inducing Foods for More Restful Sleep

Foods To Help Fall Asleep

Do you wish you could fall asleep effortlessly? Improve the quality of your sleep by incorporating this list of 7 sleep-inducing foods that promote better sleep.

Are you someone who tosses and turns all night before finally drifting off?

Do you wake up in the middle of the night and can’t get back to sleep? 

Or perhaps you are suffering from insomnia?

You might not think about it, but the foods you eat could be having a negative impact on your quality of sleep. 

What foods could be contributing to your sleep deprivation?

Many of us have experienced the ill effects of eating too much sugar before bed.  Or perhaps one too many alcoholic beverages and then we spend the night tossing and turning. I know I am guilty of this, especially the late night snacking on junk food. Once I start, I have a really hard time stopping. 

So think twice next time before you want to stuff yourself with that late-night donut or half-eaten bag of chips. Both good sleep habits and good eating habits go hand-in-hand as part of a healthy lifestyle.  Not to mention, regular exercise is also important even if you can start off with daily walking. 

Read on to find out what 7 sleep-inducing foods can help make you sleepy.

#1 – Almonds

Almonds are a popular and versatile snack with many health benefits. These nuts are known for promoting heart health, aiding in weight management, and may also reduce blood sugar and insulin levels after meals.  They are an excellent source of magnesium, which is a nutrient that acts as a muscle relaxant, as well as, containing tryptophan, an amino acid that acts as a sedative. In addition, almonds are also a source of the sleep-regulating hormone melatonin.

almond-nut-organic

So, go ahead and try a handful of almonds to determine if they have an impact on the quality of your sleep. A 1-ounce serving or about a handful should be enough to see how it affects your sleep pattern.

#2 – Bananas

We all like eating bananas with our breakfast or as a morning snack, but what about eating one before bed? I often eat bananas as part of my morning routine with my coconut yogurt. As far as eating one before bed for a more restful sleep, I never really considered it. Bananas contain a number of compounds that promote many positive aspects of our health and well-being.

Bananas are known to have significant amounts of magnesium which can help you sleep longer and better. Eating a banana before bedtime may help you regulate your hormones for a more restful sleep. Potassium also works together with magnesium to improve sleep, relax muscles, control blood pressure, and support healthy digestion. They are also filled with tryptophan, an amino acid that aids the body in producing serotonin to help the body regulate sleep.

bananas-food-fruit

#3 – Tart Cherry Juice

Cherries are a summer gem packed with superfood powers. They are a natural source of melatonin which helps regulate the wake-sleep cycle in individuals. Research shows that participants who were given tart cherry juice woke up less during the night and the effects of their insomnia were significantly reduced.

So if you are looking for a healthy natural remedy to help enhance your quality of sleep, look no further. This tiny piece of fruit packs a powerful punch so load up on it.

#4 – Raw Honey

Ah, the sweet smell and taste of honey. For centuries, honey has been used as a food and also in medicine. This liquid gold is certainly priceless once you start learning the different ways it can be used. Eating raw honey right before bed is even beneficial as a sleep aid if you have trouble drifting off into slumberland. 

So how does honey work to promote a better more restful sleep? As a sleep aid, the fructose and glucose found in honey work together and are processed by the body in such a way that it helps you ease into a good night’s rest. A tablespoon is a good amount to try and see if it will help you get a good night’s rest.

close-up-honey-pouring

#5 – Peppermint  Tea

Peppermint tea is known to have many health benefits. One nutritionist says, “peppermint tea helps in aiding weight loss, reduces heartburn, makes your skin glow, induces sleep and provides satiety, further helping you to lose weight. There is barely any side effect of peppermint tea; so you can drink it any time you want to.”

#6 – Kiwi

Kiwis are small fuzzy fruits packed with flavor.  The brilliant green fleshy inside is sweet and tangy and adds a tropical flair to fruit salads.  Or they are even good just by themselves. They are rich in vitamins and a good source of fiber. So how can they benefit our sleep?

Research has shown that kiwis contain medicinal compounds beneficial in treating sleep disorders. The study included 2 men and 22 women, between the ages of 20 and 55. Each person reported some kind of sleep disturbance. Subjects consumed 2 kiwifruits every night 1 hour before bed for 4 weeks. Throughout the study period, researchers collected data on the sleep pattern of each volunteer by means of sleep quality questionnaire, sleep diaries, and watches that assessed various aspects of the quality and quantity of sleep patterns. Dramatic improvements were noted in various sleep patterns after 4 weeks of consuming kiwis:

  • Waking time after sleep onset – the time spent in periods of wakefulness after initially falling asleep – decreased 28.9%
  • Sleep onset latency – length of time it takes to transition from full wakefulness to sleep – decreased 35.4%
  • Total sleep time among the participants increased by 13.4%.
  • Sleep efficiency – total sleep time in a night compared to the total amount of time spent in bed – increased by 5.41%

Benefits of the study were that people fell asleep quicker, slept more soundly, and quality of sleep improved.

fresh-kiwi-fruit

#7 – Whole Eggs

Eggs are nutrient-dense and well-liked by many people. Not only are they a versatile natural whole food but can be eaten anytime, not only for breakfast.

They contain approximately 6 grams of high-quality protein, contain all essential amino acids your body needs daily and are packed with a wide range of important nutrients.  Eggs are also a good source of tryptophan which promotes sleep.

Getting good quality sleep is so important for our health and wellness.  Since I struggle with getting solid rest I am always on the lookout for tips and tricks that could promote a better night’s sleep.

bowl-close-up-eggs

Conclusion

We all know the importance of good sleep for our health.

Go ahead and try some of the suggestions on this list of 7 sleep-inducing foods.  Hopefully, they can help you get the shut-eye you crave.

  1. Almonds
  2. Bananas
  3. Tart Cherry Juice
  4. Raw Honey
  5. Peppermint  Tea
  6. Kiwi
  7. Whole Eggs

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