Having a restful sleep is important in order for you to perform well in your job and other daily chores. If you can’t sleep, you shouldn’t be taking sleeping pills. You also shouldn’t be going to the doctor as they will just prescribe more medications that can bring other side effects. A good remedy to the sleeping problem is to eat food that can help you to sleep. These foods not only help you to have a sound sleep but they are also nutritious. The following are 7 food that can help you to sleep
Fish like tuna, cod, halibut, and salmon contain a high amount of B6 and B12 vitamins. It can convert the tryptophan in your body to other vitamins like niacin and serotonin that promote healthy sleep pattern. Eating fish is also beneficial to the health of your heart, and brain. They also help to reduce your cholesterol and blood pressure.
The primary ingredient of hummus is chickpeas which contains a high level of tryptophan. Eating hummus with whole grain crackers can improve your sleep quality. It is important not to eat too much hummus and crackers before bedtime otherwise it can disturb your sleep quality.
- Greek Yogurt
Greek yogurt is not only nutritious but it also can help you to have a peaceful sleep. It has vitamins like vitamin D, calcium, and vitamin B12 that contribute to a good night sleep. When shopping for yogurt, it is important to always check the food label to see how much sugar content it has. Ideally, the label should say low in fat or you can just buy plain yogurt. You can eat the plain yogurt with fruits. It is recommended not to eat too much yogurt at bedtime otherwise it can cause you to feel awake.
- Pumpkin Seeds
Pumpkin seeds are good sources of tryptophan. Every 100g of pumpkin seeds has about 600 mg of tryptophan. Pumpkin seeds are also rich in other types of nutrients like vitamin E, iron, and zinc. You should eat the entire roasted pumpkin seeds including shell and kernel if you want to enjoy the full benefits. The omega 3 acids in pumpkin seeds can clear away the sinus and help the mucus drain faster. By clearing the nasal congestion, you will less likely to snore in your sleep. Experts recommend eating at least 1/4 cup of pumpkin seeds per day for better sleep.
- Coconut Oil
Coconut oil is rich in lauric acid which is important for a restful sleep. It can trigger your body to produce sleep-inducing hormones such as serotonin and melatonin. Coconut oil is also anti-inflammatory and antifungal. Applying a small amount of oil under your nose can get rid of the blocked nose and lower the chances of snoring. Before buying, make sure you check the food label and confirm that it is organic coconut oil and not refined coconut oil.
- Raw Honey
Eating raw honey can also help you to sleep better. It can slightly increase the insulin level and trigger the brain to create tryptophan, serotonin, and melatonin. Melatonin will reduce the sugar spike so that you feel drowsy. Honey also has an anti-inflammatory property that eases any swelling that is obstructing the air passageway. It lubricates the throat and enables you to breathe smoothly without snoring.
- Soy Milk
Soy milk contains a type of amino acid called Tryptophan that can make you fall asleep. It will take about 1 hour for tryptophan to reach the brain. Therefore, you should drink soy milk 1 hour ahead of your bedtime. Some people will experience worse snoring problem when drinking cow milk. If you have this type of allergy, you can drink soy milk as a substitute to solve the problem.
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