Do you have trouble falling asleep? Instead of resorting to sleeping pills, just make a few adjustments in your lifestyle. There are a few healthy habits that may help you fall asleep and get on the path to healthy sleep patterns at night. Here we will discuss 5 foods that will help you sleep better at night.
1. A High Fiber Low Fat Diet:
What you eat today can help you fall asleep tonight and make you feel well-rested tomorrow morning. A study in the Journal of Clinical Sleep Medicine reported that the more fiber you have in your diet, the more time you’ll spend in restorative sleep. On the other hand, eating a lot of fatty foods makes you get less time in the deep-sleep phase. So, include high-fiber foods like broccoli, raspberries, and beans, and cut back on foods with high amounts of saturated fat like bacon, butter, and cheese.
A small bowl of cereal can help you fall asleep better. Make sure your serial is low in sugar and whole grain. Just add some fruits like bananas or strawberries for taste. It’s a healthy snack that will help you sleep easy and is also filled with complex carbohydrates and proteins.
3. Green Tea:
Avoid any caffeinated beverages in the evening, but a cup of decaffeinated green tea might help you fall asleep better. Researchers have found that chamomile tea is a helpful and safe sleep aid.
Get a handful of almonds to snack on before bedtime. Almonds have magnesium and tryptophan in them, both of which help to relax muscles and nerves while steadying heart rhythm naturally. Almonds are also rich in protein which helps you maintain a steady level of blood sugar while you sleep and aids with your sleep cycle. So, almonds make a great bedtime snack!
If you want to sleep better at night, avoid steaks, bacon, and processed meats which are high in saturated fats and chemicals like tyramine. Instead, include seafood like shrimp, and fish like tuna, cod, and halibut, that have high levels of tryptophan, a natural sedative.
Eating healthy all day will also help you get sound sleep at night and help you feel well-rested in the morning. Make sure your diet consists of high-fiber, low-fat foods. You should also avoid processed and smoked meats, spicy foods, stimulants and foods that keep you up like coffee and alcohol.