The best foods (and other tips) for a good night’s sleep
There are many foods that can help you sleep better. Some of the best include:
Warm milk
Warm milk has been a popular bedtime remedy for centuries. It's thought that the tryptophan in milk helps to promote sleep. It’s also warm and comforting. Tryptophan is an amino acid that is converted to serotonin, a neurotransmitter that plays a role in sleep.
Chamomile tea
Chamomile tea is another popular bedtime beverage. It's made from the chamomile flower, which has been shown to have sedative properties. Chamomile tea can help to relax the body and mind, making it easier to fall asleep.
Potassium-rich foods
Potassium is an important mineral that helps to regulate blood pressure. When blood pressure is high, it can interfere with sleep. Potassium-rich foods can help to lower blood pressure and improve sleep quality. Some good sources of potassium include bananas, potatoes, and leafy green vegetables.
In addition to these three foods, there are many other foods that can help you sleep better. Some other good choices include:
Oatmeal
Oatmeal is a complex carbohydrate that helps to keep blood sugar levels stable. This can help to prevent the blood sugar spikes and crashes that can lead to insomnia.
Turkey
Turkey is a good source of tryptophan, the amino acid that helps to promote sleep. Turkey also contains melatonin, a hormone that helps to regulate sleep-wake cycles. The idea that this is why we fall asleep after Thanksgiving dinner might also simply have something to do with the fact that we’re tired after the work of a holiday and sated after eating a lot of food.
Salmon
Salmon is a good source of omega-3 fatty acids, which have been shown to improve sleep quality. Omega-3 fatty acids can help to reduce inflammation, improve mood, and promote relaxation.
Almonds
Almonds are a good source of magnesium, a mineral that is essential for sleep. Magnesium helps to relax the body and mind, making it easier to fall asleep.
Cherries
Cherries are a good source of melatonin, a hormone that helps to regulate sleep-wake cycles. Cherries can also help to reduce inflammation and improve sleep quality.
Tips for eating for better sleep
In addition to eating the right foods, there are a few other things you can do to improve your sleep:
Eat dinner early
It's best to eat dinner at least three hours before bedtime. This will give your body time to digest the food before you go to bed.
Avoid caffeine and alcohol
Caffeine and alcohol can both interfere with sleep. It's best to avoid them in the hours leading up to bedtime.
Create a relaxing bedtime routine
A relaxing bedtime routine can help you wind down before bed. This might include taking a warm bath, reading a book, or listening to calming music.
Make sure your bedroom is dark, quiet, and cool
A dark, quiet, and cool bedroom is ideal for sleep. Make sure your bedroom is free from distractions and that the temperature is comfortable. I don’t like to sleep in the cold because my feet get cold, but I find if the room is cool and I have warm socks on I tend to sleep better than in a room that’s too warm.
Get regular exercise
Regular exercise can help you sleep better. Being overweight can also contribute to snoring and acid reflux. However, it's best to avoid exercising too close to bedtime.