Foods for Better Sleep
Foods for Better Sleep
Eat nuts like walnuts and almonds to get a dose of melatonin that helps regulate your internal clock and signals your body to prepare for sleep.
- Eat turkey, which contains the amino acid tryptophan that increases melatonin production, and its protein content contributes to its ability to promote tiredness.
- Drink chamomile tea that contains apigenin, an antioxidant that binds to specific receptors in your brain to promote sleepiness and reduce insomnia.
- Eat kiwis, rich in the brain’s serotonin, which helps regulate your sleep cycle.
- Drink tart cherry juice that has high amounts of melatonin to promote sleep.
- Eat honey, which helps your brain release melatonin; its sugars spike your insulin levels, releasing tryptophan that becomes serotonin, then melatonin. Avoid combining love with protein to ensure a deeper sleep.
- Avoid late-night alcohol as it may make you sleepy, but it can also cause you to wake up throughout the night.
- Dim the lights in your house once it gets dark outside to signal to your brain that it’s time to wind down.
- Get omega-3 fats from fish, seafood, or fish oil pills at dinner or 2+ hours before bedtime. This action increases Serotonin production.
- Take one tablespoon of MCT, coconut, or other fat just before dinner to keep you full all night without causing blood sugar swings.
- Eat fatty fish for omega-3 fatty acids and vitamin D that can increase the production of serotonin.
- Eat carbohydrates that provide easy-to-access fuel for your brain throughout the night, explicitly restocking your liver’s glycogen. Low glycogen levels signal to your brain that it’s time to eat.
- Minimize exposure to electronic devices and screens before bedtime, as these can emit blue light that can interfere with the body’s melatonin production and disrupt the sleep-wake cycle. Use apps that can help cut down on blue light from screens.
- Magnesium plays a crucial role in regulating the body’s stress-response system and helps to relax the muscles, which can promote better sleep. Magnesium also helps control the production of melatonin, the hormone that signals the circadian sleep-wake cycle.
- Calcium-enriched foods or calcium supplements:
- Their ability to Compete with Iron causes you to be more tired. Take it with food at night when you want to sleep.
- L- theanine, a non-proteinogenic amino acid mainly found in green tea, is a well-known agent for improving sleep disturbances. It is structurally similar to the excitatory neurotransmitter glutamate in the brain and possibly blocks glutamate receptors in the central nervous system.
- 5 HTP (5-Hydroxytryptophan) Researchers recommend 200 to 400 mg at night to stimulate serotonin, but it may take 6 to 12 weeks to be fully effective.
- GABA (Gamma-aminobutyric acid) This non-protein amino acid neurotransmitter balances out excitatory neurotransmitters like glutamine to help get the body into a calm state.
- Valerian root is a mild option that reduces stress levels. It can cause dizziness or some drowsiness.
Here are some supplement options to aid insomnia problems
I am an Affiliate of Amazon products
10-in-1 Sleep Melatonin Capsules available on Amazon
Natural Vitality Calm Sleep Capsules available on Amazon
Also Read
https://www.medium.com/@idafanelli/post/night-shift-sleeping-tips
https://www.medium.com/@idafanelli/pros-and-cons-of-corn
https://www.brainz.com/post/your-eyes-resemble-a window-for-sunlight-s-gifts-limit-shading-them-unless-necessary