Foods & Drinks that Help You Sleep Better & Fight Insomnia

In today’s hectic world, a good night’s sleep is very important to restore our bodies and minds. The daily fatigue we encounter due to a fast lifestyle needs to be tackled. Sleep deprivation may result in chronic diseases over a period of time. Using prescription medicines can become an addiction. In addition, not to mention the side effects induced due to consumption. Therefore, it's best to turn to natural sleeping aids to gets some shut eye as food is the source of life essential to maintain your health and hormonal balance.

Adding these natural food sources to your daily diet can regulate your sleeping pattering by boosting melatonin levels. However it is important you consume these items 3-4 hours before bed time. It takes time for food to get processed in the digestive system. Furthermore, do keep a check on foods that prevent sleep by keeping a daily diet chart. Fried or caffeine rich may be the foods that make you tired and sluggish. Here is an easy list of foods for deep sleep.

Walnuts

Walnuts are a good source of tryptophan an essential amino acid needed for general body growth and creating serotonin in the body. Serotin is responsible for inducing healthy sleep and a stable mood and melatonin which controls your sleep cycle. Melatonin also reduces stress and is an antioxidant thus slowing down the ageing process, it decreases cholesterol and generally makes you feel better.

Almond

 
Almonds are rich in magnesium which is well know for its ability to relieve insomnia by helping your muscles relax. In addition, it induces a calm sleepy feeling to unwind after a long day. Studies also indicate that magnesium decreases cortisol the stress hormone that can keep you awake at night. 

Yogurt

 
Yogurt contains calcium which helps the brain relax, slow down and. Calcium is also required for the brain to convert tryptophan into melatonin. Hence, yogurt can be one of the foods that helps you sleep & fight insomnia.

Lettuce

 
A lettuce salad at dinner will help you sleep better. It contains lactucarium also known as lettuce opium because of its sedative properties. 

Rice

Rice (in particular Jasmine rice) has a high glycemic index (GI) induces a quicker sleep onset. High GI basically determines how quickly a carbohydrate food is absorbed by the body. Dietary carbohydrate induces sleep as it increases the level of tryptophan. As per studies, for visible effect a high GI means must be taken 4 hours before bed time.

Chamomile Tea

A cup of chamomile tea is on our top list of drinks that help you sleep. It increases the level of glycine which relaxes nerves and muscles & acts like a mild sedative. 

Honey

Consuming honey before bed induces good sleep. The natural sugar slightly increases the blood sugar level which prompts a controlled release of insulin from the liver. This in turn drives the tryptophan into the brain.

Bananas

 
Bananas are rich in potassium which act as a muscle relaxant and prepare the body for sleep. In addition, bananas are carbs which can help you sleep better. They are also a good source of tryptophan and Vitamin B6 essential for serotonin and melatonin synthesis.

Chickpeas

 
Chickpeas have content of vitamin B6 which is important in regulating sleep patterns. It helps to create serotonin through the conversion of tryptophan. If you are looking for foods that help you sleep through the night, add chickpeas to your diet.