You snooze you lose?
Sweet potatoes are a great source of potassium, magnesium, and calcium. These components have been shown to help relax those who consume them, and lower blood pressure before bedtime.
Cottage cheese is high in lean protein, which packs the amino acid tryptophan. When levels of serotonin are low in your body, it may cause insomnia, so tryptophan may help by boosting serotonin levels.
Almonds are a source of melatonin, a hormone that helps regulate your sleep-wake cycle. Eating an ounce of almonds can also provide 19% of your daily needs of magnesium. This has been shown to reduce stress and help with insomnia.
Chamomile is a soothing herbal tea that contains apigenin, an antioxidant that grabs to specific receptors in the brain and induces sleepiness.
Kale is a powerful leafy green packed with antioxidants and calcium. Calcium helps trigger the brain to use tryptophan and unleash the sleep-promoting hormone melatonin.
Watermelon contains choline, a nutrient that has been shown to help with sleep disturbances, as well as lycopene, an antioxidant that can make it easier to fall asleep.
Figs contain a concentrated blend of potassium, magnesium, calcium, and iron, which can help with blood flow and muscle contraction. These are important factors when it comes to falling asleep, as this will increase sleep time and quality.
Barley grass is a powerful sleep aid due to its calcium, potassium, and tryptophan content. The plant also contains gamma-aminobutyric acid (GABA), a chemical made inside the brain that has been shown to promote sleep and prevent insomnia.
Nut butter, such as almond or peanut butter, is the perfect complement for any snack because it is filled with tryptophan-boosting protein. Just spread some on toast or crackers, and you're good to go!
Honey contains glucose, which can help reverse levels of orexin, a neurotransmitter in the brain that makes you more alert. This is great news if you have a sweet tooth.
Goji berries supply a generous amount of antioxidants as well as a bit of melatonin. This means it will improve sleep quality and make it easier to wake up in the morning.
Walnuts are packed with vitamins and healthy omega-3 fats. Similar to almonds, they can help improve the quality of sleep, as they are a natural source of melatonin.
Full of vitamins C and K, kiwis are one of the best snacks to eat before bedtime. One study found that adults who consumed two kiwis one hour before bed fell asleep 45% faster and slept for 13% longer than those who didn't.
This holiday favorite contains the amino acid tryptophan, which has been shown to increase melatonin production. So if you have trouble falling asleep, then turkey might be the treat for you.
Cherries are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin. This makes the fruit an excellent bedtime snack.
Packed with protein, vitamin B6, and magnesium, pistachios contain the central ingredients that can help with sleep. They also contain high concentrations of melatonin.
Pineapple is another fruit that can help you fall asleep, as it gives a boost of melatonin production in your body. A delicious and efficient snack!
A midnight snack to get excited about! Popcorn is a whole grain packed with fiber and carbs, and carbohydrates make tryptophan.
Sources: (Healthline) (Medical News Today) (Casper)
See also: Look great overnight with these beauty sleep hacks
Tofu is a rich source of protein, calcium, and isoflavones, a type of phytoestrogen that can increase serotonin. Research has shown that adults who ate two or more soy servings slept longer with better sleep quality.
Lettuce contains a phytonutrient called lactucarium that has been shown to promote sleep and relaxation. So a little bedtime salad might do the trick!
Oatmeal provides a natural source of melatonin, which has been proven to induce drowsiness when eaten before bed because it creates a small rise in blood sugar.
Fatty fish such as salmon, tuna, trout, and mackerel have a high amount of vitamin D and omega-3 fatty acids. This powerful combination has been shown to increase the production of serotonin, which is a chemical that is responsible for stimulating the parts of the brain that control sleep and waking.
Chickpeas, the main ingredient in hummus, are rich in tryptophan, folate, and vitamin B6, the latter which has shown to help regulate sleep patterns and keep the internal clock in check by producing melatonin and serotonin.
Like white rice, pretzels have a high glycemic index, which can cause blood sugar levels to rise. The resulting insulin boost transports tryptophan into the brain and helps to increase melatonin.
Studies show that the consumption of yogurt can initiate sleep and help cure insomnia. This is because the calcium found in dairy products helps the brain use tryptophan to make sleep-inducing melatonin.
Although it contains fewer nutrients than brown rice, white rice is rich in carbohydrates and has a high glycemic index, which has been shown to result in longer sleep duration.
Milk is another excellent source of the amino acid tryptophan. Studies have found that a melatonin-rich milk drink at night helps improve sleep quality among adults.
Evidence suggests that passionflower tea can reduce anxiety due to its antioxidant content, as well as reduce stress due to the production of GABA. This will also help with sleep quality.
Bananas are rich in tryptophan, magnesium, and potassium. These properties help regulate blood pressure, aiding a good night’s sleep.
A sweet little bedtime treat! A study at the University of Edinburgh found that the magnesium in dark chocolate can help a person sleep better by keeping their circadian rhythms on track.
Curious? Check out this gallery for bedtime foods and drinks that can help you sleep.
How food can help you sleep
These food and drinks increase your chances of a good night's sleep
HEALTH Rest
Getting a good night's sleep is extremely crucial for your overall health, as it may reduce the risk of developing certain chronic illnesses while also boosting your immune system. If you have any problems with your sleep, fortunately there are some foods and drinks that contain compounds that help control parts of the sleep cycle. This means they can help you both fall and stay asleep.
Curious? Check out this gallery for bedtime foods and drinks that can help you sleep.