The adult person needs between 7 and 8 hours of sleep per night, on average. However, many of us have trouble falling asleep, and insomnia affects millions of people worldwide. The health issues associated with insomnia and sleep deprivation are many, from a dysfunctional immune system to premature aging, weight gain and increased risk for heart disease. Fortunately, you can improve your night’s sleep without resorting to dangerous pills or supplements, as the secret lies in your diet. Here you will find 7 foods for better sleep at night:
1. Oatmeal
Oatmeal is a great snack before bed, as it is very rich in carbohydrates. As a matter of fact, oatmeal can be considered a win-win situation: they not only stimulate the natural production of serotonin (a neurotransmitter that elevates mood and makes you feel happy), but they are also a slower digesting food that will keep you full throughout the night. One of the reasons of poor night’s sleep is waking up in the middle of the night for a trip to the fridge and back – this will not be the case if you consume a medium-sized bowl of oatmeal before bed!
2. Chickpeas
Few people know that chickpeas are delicious and they contain high amounts of Vitamin B6, an essential vitamin for the production of melatonin. In a nutshell, melatonin is the hormone responsible with sleeping – if it is not produced in the correct amounts, you will not manage to fall asleep. Chickpeas stimulate the production of melatonin, therefore helping you fall asleep faster – and stay asleep until morning.
3. Bananas
Bananas have been used as a natural sleep inducer for decades, because just like chickpeas and oatmeal, bananas also boost the levels of serotonin and melatonin. Besides, this delicious fruit is also known to act as a natural muscle relaxant, helping you relax and get ready for bed in a natural, fast and efficient way.
4. Seeds And Nuts
Seeds and nuts have a plethora of health benefits – they not only promote a strong and healthy heart, but they are also very rich in omega-3 fatty acids, which are known to elevate your mood in a natural and side effect-free manner. Besides, they are great sources of antioxidants as well. A small cup of almonds or flaxseed consumed right before bedtime will help you sleep like a baby!
5. Warm Milk And Honey
This is a great drink to consume before bed, as warm milk contains an amino-acid called tryptophan (in addition to the calcium that is highly beneficial as well) while the honey relaxes your muscles and your mind. This is a delicious and nutritious drink that acts as a natural sleeping pill.
6. Potatoes
Fried or baked, potatoes are delicious – not only are they delicious, but potatoes are a great source of tryptophan (the sleep-inducing hormone) as well, and they also have an overall soothing effect that is beneficial both for your body and for your mind.
7. Relaxing Tea
Speaking of drinks before bed, milk and honey may be a delicious combination but some types of tea have a soft sedating effect that is perfect for stressed people who have trouble falling asleep. Peppermint, herbal tea or chamomile tea are three of the most popular types of tea that are known for their sleep-inducing effect.