Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the âbody clockâ hormone that sets your sleep-wake
cycles. Additionally, University of Texas researchers found that walnuts contain their own source of melatonin, which may help you fall asleep faster.
Almonds are rich in magnesium, a mineral needed for quality sleep.
A study published in the Journal of Orthomolecular Medicine found that
when the bodyâs magnesium levels are too low, it makes it harder to stay
Cheese and crackers
Old wivesâ tales suggest that warm milk can make you sleepy, but the
truth is any dairy product can help. Calcium (found in
cheese, yogurt, milk, and these surprising sources
) helps the brain use the tryptophan found in
dairy to manufacture sleep-triggering melatonin. Additionally, calcium helps regulate muscle movements.
A salad with dinner could speed up your bedtime since lettuce contains lactucarium, which
has sedative properties and affects the brain similarly to opium. You can also try this brew from the book Stealth Health: Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed.
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Foods like pretzels and corn chips have a high glycemic index
. After eating them you'll have a natural spike in your blood sugar and insulin levels, shortening the time it takes you to fall asleep. Normally, you want steady levels to avoid mood swings and insulin
resistance. But if you are looking to get rest, the blood sugar and insulin increase helps
tryptophan enter your brain to bring on sleep.
Fish such as tuna, halibut, and salmon are high in vitamin B6, which your body needs to make melatonin and serotonin. Other foods high in B6 include raw garlic and pistachio nuts.
White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep, according to an Australian study. In particular, jasmine rice in particular brings on shut-eye faster; research published in the American Journal of Clinical Nutrition
found that people who ate a meal that included jasmine rice fell asleep
faster than when they ate other rice types.
A glass of cherry juice could make you fall asleep faster, according to researchers from the Universities of Pennsylvania and Rochester. Cherries, particularly tart cherries, naturally boost
levels of melatonin. In the study, subjects who drank cherry juice experienced some improvement in their
insomnia symptoms compared to those who drank a placebo beverage.
A bowl of your favorite flakes before bed could help you get better sleep, according to the National Sleep Foundation. The snack combines two components for getting some Zzzs: carbohydrates (from the cereal) and calcium (from the milk).
Steeping a cup of chamomile tea will help you sleep. According to researchers, drinking the tea is associated with an
increase of glycine, a chemical that relaxes nerves and muscles and acts
like a mild sedative.
An Australian study found that drinking a cup of passionfruit tea one hour before bed helped people sleep more soundly.
Researchers believe that Harman alkaloidsâchemicals found in
high levels in the flowerâact on your nervous system to make you tired.
The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily, according to nutritionist Lindsey Duncan on DrOz.com. A spoonful before bed or mixed with chamomile tea could give you a more restful sleep.
Green leafy vegetables like kale are loaded with calcium, which helps the brain use tryptophan to
manufacture melatonin. Spinach and mustard greens are other good
options. (More surprising calcium sources
Shrimp and Lobster
Another good source of tryptophan, crustaceans like shrimp or lobster may bring on an easier sleep.
Chickpeas are also a good source of tryptophan, so a light lunch of hummus and whole-grain crackers (to help the tryptophan reach the brain), could be a good way to head into an afternoon nap.
This game meat has nearly twice more tryptophan than turkey breast, meaning youâre much more likely to nod off after eating it, especially with a side of carbohydrates to help the
tryptophan reach the brain.