Foods That Can Make You Sleep Better



Do you often find it difficult having a good sleep? Do you always toss and turn while on bed? Are you always in the habit of taking sleep-inducing drugs before you fall asleep? If this is so, then you may be suffering from insomnia. So many people may experience insomnia at one point of their lives. Insomnia is a disorder that causes sleeplessness. It can affect the quality of one's life and overall health. Stress, depression, anxiety, daytime activities, health problems, medications, and uncomfortable environment are some of the underlying causes of sleeplessness. 

Foods That Can Make You Sleep Better
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Insomnia can be control by making changes in your lifestyle with inclusion of some foods which can help you to have restful sleep. Before you embark on foods or drinks that will help you snooze, it is worth noting that you should avoid both foods or drinks that could prevent you from falling asleep. Some of these foods and drinks are sugar, caffeine and alcohol. Do not drink anything containing caffeine 4-5 hours prior to bedtime. Caffeine has the ability to suppress sleep. Some people may argue that alcohol does induce sleep, yes it does! But it also reduces one's sleeping time, you probably may wake up at the middle of the night and you will feel tired or fatigue at morning. Sugar can disrupt your sleep when you have too much of it, it forces the brain to release stress hormones that prevent sleep.  Avoid anything containing aspartame, it can keep you awake through out the night. Avoid spicy foods and chocolates. Lastly avoid foods that may cause ingestion. The longer it takes for food to digest in your system, it more time it takes for you finding sleep.

Sleeping-inducing foods have some substances that will make you snooze in no time. Melatonin is one of such, it is a hormone that can induce sleep by causing drowsiness, and puts the body into sleep mode. Tart cherries contains melatonin and increases the body’s supply of melatonin. Eating tart cherries before going to bed can do the wonder. 

Magnesium makes the brain relax at night and calms your body. They are muscle relaxant and will help you sleep better. You can get magnesium from green leafy vegetables, banana, pumpkin seeds, almonds, oatmeal, beans and soy. Serotonin is a brain chemical that slows nerve impulses and promotes calm.  Seafood contains serotonin, they will make you relax and sleep better. Other good sources of serotonin are pasta, brown rice, and oatmeal.

Tryptophan is an amino acid the body uses to produce serotonin and other brain chemicals, that prompt the brain to induce sleep. Popcorn and almonds contains tryptophan and thus is helpful in falling asleep. Banana is my favorite foods when it comes to falling asleep. I love bananas a lot. They contain tryptophan. Other sources of tryptophan are yoghurt, milk and cheese. 

Calcium can help lower stress levels and stabilize the nerves including those in the brain. Oatmeal, yoghurt and milk are rich in calcium, they can help you get better sleep.

What  foods help you sleep better? As earlier mentioned, banana does for me. I love to hear from you. If you're reading this post late at night, goodnight and sweet dreams..

Warning: Too much magnesium can result to serious health problem. Dairy products can cause discomfort on anyone with lactose intolerance, you should see your doctor if you must take milk or any other dairy products.

20 comments:

  1. Wow! I never knew that magnesium was a sleep aid! Or a banana! Very interesting post:)

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  2. This is an great article about insomnia, which I have suffered from for years. While some stuff was familiar ground, the lists of food that promotes serotonin and melatonin was extremely helpful Thank you

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  3. I like the fact there are foods to help you relax. I need to get a ton of that.

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  4. I remember having a bowl of cereal before bed as a child. Reading this, Cheerios with milk and sliced banana makes a lot of sense.

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  5. Magnesium! I'd better make sure that I have enough if I want to sleep well

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  6. A nice piece bro. Pls can u talk abt Toilet diseases.prevention nd cure

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  7. I take a calcium/magnesium pill every night with dinner. It seems to do the trick for me!

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  8. Hi Mazino,
    Turkey also has tryptophan, which is why many people want to nap at Thanksgiving. :) I like all things that relax - it balances out the more serious moments. I too love bananas, but I wasn't aware of it being a sleep aid.

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  9. I'm not the best of sleepers, though part of that is due to my two cats who seem to think 4 am is the perfect time to want food. Chamomile tea has sedative effects.

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  10. Great post. Well done Mazino.

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  11. I suffer from insomnia and don't like the idea of taking medicine for it (I am afraid of becoming dependent). I am always looking for natural ways to help me sleep and your post has been very helpful! I will give them a try.

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  12. Hi Mazino - I have medicine-induced insomnia and nothing I do helps me to sleep better, although one thing I haven't tried and which I will do, starting tonight, is have a dish of oatmeal with milk and banana. Very tasty and who knows, it may work. Great post.
    Lenie

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  13. Hi Mazino. I never have difficulty sleeping, perhaps because I eat most of the foods you have identified !

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  14. I don't sleep for 8 hours but I know I get good quality sleep as I wake up refreshed. I know that spicy and fried foods keep me awake so I tend to eat healthy in the evenings. We have home made yogurt and lassi with our meals which probably help me sleep. I always do my yoga breathing exercises as I go to sleep and out within minutes.

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  15. I have been struggling to sleep lately and I will try some of your advice here, but then again I have a terrible cold so it is not really a longstanding problem. It is good to know these things.

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  16. Good info. I need to use some of these tips because I have my moments where I can't sleep.

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  17. I fight insomnia every night. I take melatonin, use magnesium and also take a calcium pill at night. Tonight I am going to add the banana hope it works.

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  18. Whatever you do, don't eat peanut butter sandwiches before bedtime, or you will have strange dreams. Trust me on this, I know!

    By the way, Mazino, I found you via BHB on LI. ;) Nice to meet you!

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  19. I surely will try the banana, oat nd milk... Tnks Mazino...

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  20. thank u so much , very informative article ; i always take banana before going to bed i.e. after dinner but never knew this secret. thanks bro

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