There is no magic cure for insomnia and there is no food that can instantly knock a person out, but there are foods that help produce the hormones and body chemicals needed to initiate sleep. Difficulty sleeping can also be caused by vitamin deficiencies, stress levels, and a host of other issues.
It is important to determine what the body is missing and how much it needs because each person is different. Never take vitamin supplements without first consulting a qualified doctor.
1. tea
Chamomile tea contains apigenin, a chemical that affects certain brain receptors responsible for drowsiness. Lavender tea not only helps you relax, but it can also reduce anxiety. Many teas, such as green tea, are advertised to help with insomnia, but check with your doctor before incorporating tea into your bedtime routine because some teas contain caffeine or may interact negatively with medications.
2. Warm milk
Milk (warm or not) contains tryptophan, which can cause drowsiness. However, it doesn’t contain much, so the physical result of simply feeling sleepy may be suitable for those with low tryptophan levels. Warm milk is considered more effective in promoting sleep as a psychological response because drinking it can remind you of a childhood in which a parent gave milk before bedtime.
3. A bowl of whole grains
Although milk contains a low level of tryptophan, the carbohydrates in cereals help the body absorb more tryptophan. Carbohydrates by themselves can make a person feel tired.
4. Turkish sandwich
Like a bowl of cereal, the carbohydrates in the bread help activate the tryptophan in the turkey. Don’t eat a whole sandwich before bed, but half a turkey sandwich on whole wheat bread an hour before is enough to be effective.
5. cherry
Cherries are one of the few food sources of natural melatonin, a hormone that the body secretes when there is low light and it is time to sleep. Drink a cup of tart cherry juice an hour before bed.
6. Lentils
Lentils are rich in magnesium and potassium, both useful for a good night’s rest. However, too much magnesium can interfere with some medications, so check with your doctor to determine how much is safe to take.
7. Bananas
Bananas contain a trio of sleep stimulants: tryptophan, magnesium, and potassium.
8. almonds
Almonds contain a high percentage of magnesium. Almond milk is easily available in grocery stores, so if you want to opt for hot milk, consider almond milk as an alternative. If you don’t like crunchy nuts, try eating a tablespoon of almond butter.
9. Peanut butter
Peanut butter and crackers are an easy snack to make. Peanut butter contains tryptophan, while cookies contain carbohydrates to help absorb tryptophan.
10. pineapple
Some fruits increase the level of melatonin in the body and pineapple tops the list. Bananas and oranges also increase hormone levels, but much less than pineapples.
11. Cheese and crackers
Anyone want more tryptophan? Per gram, cheddar cheese contains as many amino acids as one gram of turkey, AARP notes. Add carbs to your cookies and you’ll be ready for bed.
