A lot of foods contain naturally occurring substances that can help to induce sleep but not very many people know which of them can help nip insomnia in the bud. From cereals to almonds and Walnuts, some foods can basically help you close your eyes when you need to.
While this is not an exhaustive list, here are some of the best choices to help you settle down for a quality rest.
according to an Australian study, White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep. A research published in the American Journal of Clinical Nutrition concluded that people who ate a meal that included jasmine rice fell asleep faster than when they ate other rice types.
According to the National Sleep Foundation, eating cereals before you hit the sack could help you get better sleep. Cereals combines two components for getting you the sleep you need. Carbohydrates (from the cereal) and calcium (from the milk).
Walnuts are a good source of tryptophan, an amino acid helps induce sleep by making serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles available.
Researchers at the University of Texas found that walnuts contain their own source of melatonin, which may help you fall asleep faster whether you need to or not.
Almonds are a rich source of magnesium, a mineral needed for building bones and quality sleep. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep.
Cheese and crackers
Calcium found in cheese, yogurt, and milk helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin. Moreover, calcium helps regulate muscle movements.
Lettuce contains lactucarium, which has sedative properties and affects the brain pretty much the same way as opium. similarly to opium.
Fish such as tuna, halibut, and salmon are high in vitamin B6, which your body needs to make melatonin and serotonin. Other foods high in vitamin B6 include raw garlic and pistachio nuts.
According to researchers from the Universities of Pennsylvania and Rochester, a glass of cherry juice could make you fall asleep faster. Cherries, particularly tart cherries, naturally boost levels of melatonin. In the study, subjects who drank cherry juice experienced some improvement in their insomnia symptoms compared to those who drank a placebo beverage.