Foods that Help You Sleep
According to a recent study, 89% of Americans state they have experienced difficulty falling asleep (67% experience it monthly). Yet the health benefits of getting a good night’s sleep are plenty: sleep lowers your risk of high blood pressure and heart disease, fends off depression, keeps your immune system strong, and keeps skin looking youthful, just to name a few. Just as you use food to fuel your day, you can use certain foods to help you wind down – many foods contain naturally occurring substances that bring on slumber.
Here are some of the best choices to help you catch the z’s:
- Bananas
Bananas are great source of Vitamin B6, which is needed to make melatonin (the hormone that regulates sleep and wakefulness).
- Fish
Most fish are also high in vitamin B6. Salmon is especially high in B6 and other vitamins.
- Walnuts
Walnuts are an excellent source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin.
- Chamomile tea
Drinking chamomile tea is associated with an increase of glycine, a chemical that relaxes muscles and acts like a mild sedative.
- Honey
The natural sugar found in honey allows tryptophan to enter the brain. Add a spoonful to your chamomile tea at bedtime for a double dose!
- Hummus
Chickpeas are a great source tryptophan.
- Kale
Kale is loaded with calcium, which helps the brain use tryptophan to manufacture melatonin.
- Whole grains
Whole grains are rich in magnesium, and a magnesium deficiency may make it harder to stay asleep.
- Rice
White rice has a high glycemic index, so eating it will significantly slash the time it takes to fall asleep.
- Cherry juice
Cherries, particularly tart cherries, naturally boost levels of melatonin.
If you find falling or staying asleep is a persistent problem, schedule an appointment with one of CareWell’s board certified physicians to discuss the issue.