Use your diet to aid your rest. We all know that some foods make it hard to sleep – coffee, spicy, fried. But did you realize that some other foods can actually improve the quality of your sleep? That means if you’re struggling to get adequate rest at night, the solution might be as simple as changing your diet.
What to Eat – Foods that Help You Sleep
Be conscious of the foods to avoid, and try to eat more of foods like these:
Cherries are one of the only food sources that naturally contain melatonin. Your brain needs melatonin to regulate the body’s internal clock and signal the onset of sleep. It’s important to realize, however, that not all cherries work equally. Tart cherries are the best for sleep while more processed varieties like maraschino have little to no effect. The best time to eat the berries is about an hour before you want to drift off.
It’s common for people to eat a banana or two when they’re experiencing muscle pain. That’s because bananas are rich in potassium, which is a natural muscle relaxant. For that same reason, they’re perfect for helping you to sleep. Bananas also contain amino acids which convert to relaxation-inducing serotonin in the brain.
Toast and just about any carbohydrate-rich food are high on the list of foods that help you sleep. When you eat carbs, it signals the body to produce insulin. That same insulin converts into both serotonin and tryptophan – the chemical in turkey that makes you drowsy on Thanksgiving. Other carb-rich foods to consider include oatmeal and pasta.
Drinking warm milk to help you sleep is more than just an old wive’s tale. Science bears out the rest-inducing properties of a comforting glass before bed. Milk contains the same amino acids as bananas that promote serotonin production. It is also high in calcium which is good for relaxation. The temperature of the milk is not essential to the process, but there is something undeniably comforting about warm milk compared to cold milk.
Foods like kale, spinach, and mustard greens are all high in calcium. When you eat them in the hours leading up to bed, they have a similar effect on the body as a glass of warm milk. Greens are also great for your health in general, which is also important for sleep. The healthier you are overall, the easier, deeper, and longer you will sleep each night.
Make Your Night with the Help of Beloit Mattress
Does this list of sleep helping foods have you thinking about meal planning? The good news is that many of these foods can be mixed, matched, and paired to create a feast made for slumber. However, if your sleepless nights persist, the problem could be more severe than what you’re eating. Work with the sleep experts at Beloit Mattress to determine if your sleeping surface might be the problem. If it is, seize the opportunity to save on your mattress upgrade.
To get more advice and assistance from our team of mattress experts, consult our free Mattress Buying Guide.