10 foods to help you sleep better
If you struggle with falling asleep or staying asleep, take a look at your diet.
Eating certain foods a few hours before bed, can help bring sleep better and improve its quality.
- Almonds: They contain magnesium, which promotes both sleep and muscle
relaxation. They also supply enough protein to help maintain a stable
blood sugar level. Try a just a handful or a tablespoon of almond
Decaf varieties, like chamomile, are helpful and safe sleep aids. Green
tea contains theanine which also helps promote sleep. Just make sure the
green tea is decaf. Try a 1-cup serving.
- Miso soup: The broth-based soup often served in Japanese restaurants
also is available in 8-ounce instant packs. Miso contains amino acids
that can help boost the production of melatonin, a natural hormone that
helps make you sleepy.
- Bananas: They are an excellent source of magnesium and potassium, which
can help relax overstressed muscles. They also contain tryptophan,
which convert to serotonin and melatonin.
- Dairy: Yogurt, milk and cheese also contain tryptophan. But calcium, too, works as a good stress reliever.
- Oatmeal: A warm bowl is rich in calcium, magnesium, phosphorus, silicon
and potassium, all important nutrients that support sleep. But go easy
on sweeteners. Too much sugar can have an anti-calming effect.
- Hard-boiled egg: High in protein, this satisfying snack can help you stay asleep.
- Edamame: The young soybeans are especially helpful for women who are
dealing with menopause-related sleep symptoms. The natural estrogen-like
compounds found in soy based products like edamame can help control
those nighttime hot flashes that can disturb sleep.
- Cherries: Whether frozen, dried, fresh or in juice form, researchers
found that they naturally boosted the body's supply of melatonin. Tart
cherries proved even more effective.
- Cereal: A small bowl of whole-grain cereal that's low in sugar also may
help you sleep soundly. That's because complex-carbohydrate rich foods
boost tryptophan in the bloodstream.