Foods That Help You Sleep Better

Sleep is something that we all treasure. Whether it is a full night’s sleep or just a little nap, we all know that sleep actually helps us get enough rest to get some stuff done. However, this is not where the benefits of sleep end. According to various sources and experts, if an individual sleeps for at least 8 hours a night then he or she can successfully decrease the chance of acquiring various medical conditions like obesity, diabetes, hypertension, and many different cardiovascular diseases. To help get better sleep at night you should get a good and comfortable mattress.

In this discussion, there is one thing that we do not tend to consider in this entire equation. And that is exactly how can one get enough sleep? What if you have a very busy schedule that does not allow you the luxury of having a good eight hours of sleep? Or what if you have trouble falling asleep at night? If the trouble which you are facing is related to the second question, then we have the best solution for you.

According to a number of recent studies and theories, there are different melatonin-rich food items that can act as food for good sleep. In this article, we bring to you a complete list of some of the best foods that help you sleep at night peacefully. And that list of foods that make you sleepy is mentioned below.

1. Almonds
   

   The first sleep-inducing food item that we have on our list is the trusty old almond. Melatonin is a hormone that is known for helping an individual in regulating his or her sleeping and waking cycle. And thankfully, almond is a rather rich source of melatonin. Other melatonin foods can also be consumed to help in sleeping. Apart from this, almonds also contain magnesium and calcium within them which helps in promoting sleep and relaxation of muscles. If you do not wish to consume almonds at night then you can also eat some almonds as an evening snack since it is good in fats and low in saturated fats and sugar.
   
   

2. Warm Milk
   

   If you have trouble sleeping at night then the first thing that anybody would suggest to you is to consume warm milk before bed. Consuming warm milk at night is one of the most common home remedies for sleeplessness. This is because of the fact that warm milk contains vitamin D, calcium, tryptophan, and melatonin. These compounds all help in promoting a good night of sleep. There are also various studies that point to the fact that the association which we all make during childhood regarding warm milk and sleeping can be more beneficial than the scientific facts. You can also consume milk-based snacks in the evening to act as food for sleep.
   
   

3. Kiwifruit
   

   The third food item which we will be looking at on our list is the delicious kiwifruit. There are many studies that look at how kiwifruit helps in improving sleep efficiency, decreases the time that it takes one to fall asleep, and the total amount of sleep that an individual gets. Kiwifruit contains various sleep-promoting compounds like melatonin, folate, calcium, flavonoids, potassium, and anthocyanins.
   
   

4. Chamomile Tea
   

   Whenever you are looking at food for better sleep then there is no way that chamomile tea won’t make an appearance. Chamomile is a natural ingredient that is known for treating insomnia. There are also many other compounds that are known for helping chamomile give its sleep helping properties. Chamomile tea is also very commonly available online or at grocery stores. However, if you cannot get your hands on this tea then you can also consume a warm cup of any other type of tea to soothe yourself before going to bed.
   
   

5. Walnuts
   

   Walnuts help in promoting and regulating sleep as they contain different helpful compounds like melatonin, magnesium, and serotonin. It is important for an individual to remember that there are many studies that suggest that walnuts can help in improving your sleep quality. However, there are also many studies that state that these benefits are almost negligible. Though, we do suggest purchasing walnuts in bulk since that is a cheaper option and they also taste rather good
   
   

6. Tart Cherries
   

   Tart cherries are one of those food items which you should not consume if you are looking for food to avoid sleep. There are various forms of cherries that contain different compounds that help in regulating sleep. And some of those compounds are potassium, melatonin, serotonin, and tryptophan. There are also some antioxidants called polyphenols which are further speculated in helping an individual to have a peaceful sleep. Hence, it might be a good idea for you to increase your consumption of cherries if you have been facing trouble sleeping properly lately.
   
   

7. Fatty Fish
   

   We all know that fish is a good source of omega-3 and vitamin D. However, what you probably don’t know is that omega-3 fatty acids and vitamin D actually help in regulating serotonin. Serotonin is a compound that is responsible for regulating your sleeping and waking cycle. Fatty fish also contain other compounds that promote sleep like zinc, calcium, folate, magnesium, potassium, and phosphorus
   
   

8. Lettuce
   

   Consumption of lettuce is incredibly good for your overall health. You can either consume lettuce or lettuce seed oil to help you in getting a good night of sleep or even for treating insomnia. There are also many studies that state that lettuce actually has a mildly sedating and hypnotic effect. There is no proof for that statement. However, it can be said without a doubt that consuming lettuce can certainly help you in getting the beautiful sleep you so rightly deserve
   
   

9. Powder of Barley Grass
   

   Barley grass is rich in compounds like calcium, GABA, zinc, potassium, and magnesium. All these compounds play an important role in ensuring that you receive a good night’s sleep. Consuming barley grass powder can also help you in preventing a range of other medical conditions. If you are not sure regarding how to consume barley grass powder then you can try mixing it in smoothies, salad dressing, soups, or even scrambled eggs
   
   

10. Cottage Cheese
    

    Cottage cheese is high in lean proteins and tryptophan. Tryptophan is an amino acid that can help you in increasing serotonin levels in your body. You can also consume cottage cheese and a couple of raspberries together to get a delicious dish for your sweet tooth which will get you on the bed at the right time. 

With this, we end our list of best foods for sleep. Make sure to try these foods for deep sleep and let us know which worked the best for you!