Did you know that insomnia is one of the most severe sleep disorders in the US?
One in three Americans suffers from periodic insomnia, while one in ten also experiences chronic insomnia.
According to the Center for Disease Prevention, roughly 30% of adults don’t get enough sleep at night either, and this lack of sleep is unquestionably impacting their life.
And since sleep is a natural function of the body, which needs to be replenished for optimum performance, it’s not uncommon that many individuals would look into different ways of improving their sleeping habits.
Depending on where you fall in terms of insomnia or otherwise, if you are looking for relief from your lack of sleep then there are multiple options available to do so through food alone!
In fact, learning how to eat healthfully can reduce some stress and encourage better rest – because when tension goes away…so does tossing, and turning typically.
Let’s go over these 12 foods that will help promote a sounder night’s sleep so you can be left with more peaceful nights devoid of tossing and turning!
When it comes to gaining all of the benefits of great sleep, you want to make sure that you are eating the right foods when it comes to sleep. If not, don’t expect those hours of much-needed rest any time soon!
With science revealing that our brains and bodies need a solid eight hours in order to function at their best, it’s no wonder we crave more time for rest as days go by.
Luckily there are a few foods out there that can make this possible again! Whether your goal is just getting back on track with your sleep schedule or aiming for some extra quality shut-eye before an important meeting tomorrow morning; these natural foods will help with making having a good night’s slumber not too difficult, if not impossible.
Moreover, it’s also essential to have these foods stocked up as snacks available in the fridge because hunger has been shown to be one of those pesky sleep stealers – don’t let yourself get caught short when you’re actually trying hard to rest well at night.
*Now before we dive into the list, this article also does not suggest that overeating will help boost sleep. In fact, eating too much of any type of food can make it harder to fall asleep and stay asleep!
If you are looking for foods that will help get back the hours of sleep you crave, these sleep-inducing foods should set you on the right path towards slumber. But be sure to make sure you stay within moderation, if you do, you’ll sleep more soundly for it!
Here are 12 foods that are totally okay to eat before bed to increase drowsiness.
1. Get Better Sleep with a teaspoon of Raw Honey.
Let’s help you fall asleep faster with the supple taste of raw sweet honey. Believe it or not, according to studies the wonderful sweetness in raw natural honey can help you sleep a whole lot better.
Honey contains glucose, which when consumed, helps to lower levels of the sleep hormone orexin. The primary role of orexin is to control arousal and one’s alertness in the body. So naturally having honey right before bed, will calm that hormone down.
Also if you take one teaspoon of honey right before bed, it will effectively re-stock your liver with glycogen. And that can help you make it through the night without needing more food.
2. Enjoy a Banana right Before Bed to help you sleep better.
It turns out, this beloved fruit, known as the banana, is the perfect sleep aid. That’s right just one banana right before bed will supply you with enough natural nutrients to keep you from tossing and turning.
Bananas contain Vitamin B6, tryptophan, and magnesium, all of which help stimulate melatonin development. Bananas also reduce stress, anxiety and alleviate muscle cramps, due to their high levels of potassium.
When eaten right before bed, this can help in aiding a successful night’s sleep since studies have also shown that potassium boosts deep sleep throughout the night.
3. Enjoy Yogurt as a sweet dessert alternative before bed.
For those who crave something sweet right before bed, have a cup of yogurt! Yogurt is loaded with tryptophan and calcium which both help to kickstart the sleep-inducing hormone melatonin. This natural sedative ensures you get a restful night’s sleep so that your body can recover from all its hard work during the day.
4. Enjoy a cup of real cherry juice.
Cherries are rich in melatonin, that sweet hormone linked with sleep. So it just makes sense drinking 100% pure cherry juice prior to going to bed will help you fall asleep faster and stay there all night long!
5. Chew on some figs.
Figs are your perfect sleep aid when you’re suffering from insomnia. With potassium, magnesium, calcium, and iron in one fruit alone it can assist with healthy blood circulation to promote a sound night of restful slumber.
6. Snack on watermelon to stay extra hydrated.
Loaded with fiber, watermelon is the perfect food to reduce hunger pangs and alleviate digestive issues. However, its name also has a hidden meaning behind it! For every two cups of serving size- there will be half as much liquid which makes this fruit an excellent option for staying hydrated before bedtime.
7. Have a small handful of unsalted Pistachios to get sleepy.
Eating pistachios before bed is a great way to ensure a good night of sleep! Not only are they delicious and nutritious, but their effects on the body lead to slumber.
Pistachios produce a healthy amount of protein, Vitamin B-6, and magnesium, everything suitable for inducing sleep.
But make sure not to overdo it though because any excess calories exceeding a 1-ounce portion can keep you awake instead of helping you fall asleep.
8. Enjoy a plum.
Plums are one of nature’s greatest sleep aids. Whether eaten before bed or mixed into a smoothie, plums contain calcium and magnesium which help raise your melatonin levels to control how you feel when it is time for slumber.
In addition to being naturally sweet, they also make all the difference in regulating your sleeping patterns by raising melatonin levels during REM cycles so that you get better rest at nighttime!
9. Enjoy a kiwi.
Kiwi is an excellent source of vitamins and minerals, including C and E as well as potassium. Eating kiwis before bedtime can improve sleep quality by helping people fall asleep faster without waking up during the night.
10. Relax with a small bowl of Popcorn.
You know that feeling when you’re about to go into a long, relaxing nap? We’ve all been there. You want your body to be completely relaxed and feel as though nothing can harm it. Well, using popcorn is one way of achieving this state! Just eat a small bowl before bedtime – the complex carbohydrate will initially trigger melatonin release in our bodies, making us fall asleep easily at night while also providing an amino acid (melatonin) which doubles as a sleep aid.
Just make sure not to use too much seasoning so it won’t disturb your stomach while sleeping; otherwise, enjoy some delicious Popcorn for relaxation!
11. Restore your sleeping patterns with Walnuts.
Walnuts are the perfect snack for a good night’s sleep. They contain tryptophan which is essential in developing melatonin; our body’s natural “sleep clock” hormone that regulates sleep patterns and restfulness during the night.
You don’t need a lot to sleep well though, eating just a handful of walnuts will generate enough of the sleep hormone required to increase drowsiness so you can drift off to sleep easily at bedtime!
12. Don’t forget to drink warm milk.
Drinking warm milk of any variety is a great way to get some sleep. It has four common compounds that will make you sleepy: tryptophan, calcium, vitamin D, and melatonin.
But the best part about drinking warm milk might be for its nostalgic feeling because the childhood affiliation that numerous individuals have between a warm cup of milk and sleep time may be more successful than tryptophan or melatonin in advancing your rest.
There you have it. All of these foods should help you sleep soundly! But keep in mind that sleeplessness can stem from various sources, including depression, so the food items might not combat this problem. However, with some luck, next time when you’re stuck tossing and turning all night long–you can still try to get some rest after trying one or two of these night foods out for size!
Check out, 14 Sleep Hacks To Solve Your Small(Ish) Sleep Problems, next!
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Hi, my name is Rebecca and I am the face behind Everything Abode! I am a lifestyle and wellness writer based out of Vancouver Island. When I’m not writing or exploring mountains and beaches with my furry rescue, I love spending time learning creative ways to manifest a healthy home. Thanks for stopping by!