10 Foods That Help You Sleep Soundly and Overcome Insomnia

10 Foods That Help You Sleep Soundly and Overcome Insomnia

There is a close relationship between the food we eat and the quality of our sleep. Some foods can cause us insomnia and make us suffer from poor sleep, but in contrast, there are some foods that can be eaten if we suffer from insomnia and help improve sleep quality. In the following report from Bold Sky, we review several foods that help you sleep immediately:

Foods that help you sleep

Add a little honey to warm milk or herbal tea a few hours before your bedtime. This small amount of glucose lowers levels of orexin, a neurotransmitter that raises your alertness.

2. Whole grains

If you feel a little anxious before bed, eat a slice of whole-wheat bread or toast. Whole grains encourage the production of insulin, which helps the neural pathways deliver tryptophan — an amino acid that acts as a sedative — to the brain.

3. Bananas

Bananas are high in potassium, a mineral that is essential for getting deep sleep at night. Bananas also contain tryptophan and magnesium, making the nature of this fruit slightly calming.

4. Beans

Vitamin B has long been used to treat insomnia and help relieve stress and anxiety. If you're looking for a natural compound of vitamin B, try beans, they contain a small amount of different B vitamins.

5. Dairy

Dairy is a natural source of sleep-inducing tryptophan, and the calcium content in dairy has a mild, boosting effect on amino acids.

6. Nuts

A handful of nuts is a great snack before bed because it helps boost levels of serotonin in the brain and is an excellent source of magnesium and tryptophan. Walnuts, flax seeds, pumpkin seeds, and sunflower seeds have the highest levels of natural sedatives.

7. Oats

Melatonin is a hormone that helps regulate the body's sleep/wake cycle. Oatmeal is a natural source of melatonin. If you need a snack before bed, have a small bowl of oatmeal or a healthy oatmeal cake.

8. Chickpeas

Chickpeas help you eat less food, and they also contain high levels of vitamin B6, which plays an important role in helping your body produce serotonin, a feel-good hormone that boosts your mental health and helps you relax easily.

9. Leafy greens

Leafy greens contain high levels of calcium, which is important for producing sleep hormones. Do you want to have something salty and crispy before bed? Make some cabbage chips for a nutritious snack that helps you sleep.

10. Yogurt

A small bowl of yogurt with your favorite toppings may be just what you need to sleep. This is because yogurt contains calcium, which is essential for processing the sleep-inducing hormones tryptophan and melatonin.

The article discusses 10 foods that can help you sleep better and overcome insomnia. The foods are chosen based on their ability to promote sleep, such as their content of tryptophan, magnesium, and calcium, which are all important for sleep.

The article begins by explaining the relationship between food and sleep. It then provides a brief overview of each of the 10 foods, explaining how they can help improve sleep.

The article concludes by emphasizing that these foods are not a cure for insomnia, but they can be a helpful addition to a healthy sleep routine.

In addition to the foods mentioned in the article, there are other lifestyle changes that can help improve sleep, such as establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and alcohol before bed.