Feeling restless? Do you spend too many nights tossing and turning and unable to sleep? A source of your sleeping disorder may be a nutritional imbalance, and eating the right foods that help you sleep will get you the vital vitamins and nutrients you need not only for overall good health, but will also help you drift off. You can start nursing yourself back to good health with these foods that can actually help get you back to dream land.
Most fish are a rich source of vitamin B6, a substance that’s needed to manufacture melatonin, which is a hormone that induces sleep and is triggered by darkness. Some of the best fish from which to get your vitamin B6 are salmon, tuna, and halibut, just to name a few.
Downing a hearty bowl of hot oatmeal can trigger an increase in your blood sugar, which will then trigger insulin production and release brain chemicals that induce sleep. In addition, those are rich in melatonin which aids in helping you to fall asleep.
Whole grain foods like barley and bulgur are rich in magnesium. Nutritionists have discovered that when we don’t get enough magnesium it becomes harder for us to stay asleep. Whole grains should be part of your daily diet to develop a balanced and consistent sleep routine.
Tryptophan and serotonin are two chemicals produced in the brain that help you relax and drift off to sleep. Toast is one of the carbohydrate-rich foods that help you sleep that triggers insulin production and that helps you sleep by speeding up the release of the essential sleep inducing brain chemicals.
Melatonin occurs naturally in either fresh or dried cherries. It’s the only one of the foods that help you sleep which is a natural source of melatonin. Your body needs melatonin to control its internal clock that regulates sleep. You can eat tart cherries an hour or so before bedtime, or just prior to your airline flight if you plan to sleep on the plane.
Bananas are an excellent source of potassium and magnesium, which are both natural muscle relaxants. There also excellent sources of the amino acid acid L-tryptophan, which is converted to5-HTP by the brain. The 5-HTP is thin converted to serotonin, which is a relaxing neurotransmitter, and melatonin.
Yogurt is an excellent source of calcium and many nutritionists believe that a calcium deficient diet may be the cause of some sleep-related disorders.
Like yogurt, milk is high in calcium as well as the amino acid L-tryptophan. The amino acid is converted to 5-HTP which is then converted to serotonin which helps relax you to sleep. Milk is well known as one of the foods that help you sleep.