We all know the feeling. The lights are off, the blinds are drawn but you still can’t get to sleep. From time to time we all experience difficulty getting to sleep. Racing thoughts, constant screen time and busy work lives can make it hard to switch off. That is why we thought we’d tell you about some fantastic foods that will have you dreaming in no time!
Turkey contains tryptophan which can help promote sleep. Tryptophan is one of 20 naturally occurring amino acids—the building blocks of proteins. Unfortunately, because the body is unable to manufacture tryptophan on its own, it must be obtained from food protein, eating lean meat like Turkey is an excellent source. Vegetarians however don’t worry! We have plenty of options for you coming right up.
Many of you will be able to remember the traditional, mothers recipe for a good night’s sleep, a glass of warm milk. While the warming effect alone is enough to make me feel drowsy researchers believe it may have a more scientific effect! According to studies. Milk contains three sleep-promoting compounds: tryptophan, calcium, and vitamin D.
Having a cup of herbal tea is always a great way to relax. It’s low in calories, delicious and warming. For those feeling awake at bedtime try adding chamomile to your mug an hour before bed. The herb chamomile is a traditional remedy for insomnia. This is because it contains a flavonoid compound called apigenin which seems to help stimulate sleep.
Fish is a great source of vitamin D and omega-3 fatty acids. Vitamin D is something that many are missing. This problem exists more the further you get from the equator as winters grow longer and people are left without sun rays for months at a time. Vitamin D is an essential building block of serotonin which is essential for good moods and maintaining a fixed sleep cycle. Omega-3 fatty acids, found plentifully in fish, are another way to improve serotonin production.
Bananas have been a mainstay of our culture long before we could walk on two legs. The favoured food of our monkey ancestors has been shown to aid in sleep. Both potassium and tryptophan, found in bananas, are great for human health and provide the added benefit of relaxing muscles. According to one study, potassium levels also play a role in sleep, with more benefiting slumber time. Bananas contain plenty of sugar so don’t eat them right before bed. A great way to get more potassium in your diet, blend a banana with some other fruits for a delicious smoothie.
Almonds are a type of tree nut with many health benefits. They contain plenty of phosphorus and riboflavin which studies have shown can help you get to sleep!
The natural shine of cherries combined with their fantastic taste make them a highly popular source of melatonin and vitamins. For those struggling with sleep, studies have shown that the combination of melatonin and the anthocyanins found in tart cherries can help you sleep better at night.