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10 Foods That Help You Sleep Better

10. Jasmine rice

Kicking off our list of 10 foods that help you sleep better at night, we have rice at number 10. Throughout the years, there have been mixed opinions about whether eating rice improves the quality of sleep, or does it have the opposite effect.

However, The University of Sydney's Dr. Chin Moi Chow and colleagues found that those who eat rice on a regular basis have better sleep quality than those who eat other carbohydrates such as pasta or bread. Jasmine rice is a food that has a high glycemic index, and eating it a few hours before falling asleep will help you sleep better.

9. Low Fat String Cheese

Up next at number 9, we have low-fat string cheese. You might be surprised to find out that this healthy snack can actually help you sleep much better. Low-fat string cheese is high in tryptophan, which is an amino acid that’s a precursor to serotonin. Increased amounts of serotonin improve sleep quality as well as prevents rapid eye movement sleep.

8. Oatmeal

At number 8, we have a breakfast staple; oatmeal. But now, after hearing this, you should also consider eating oatmeal before going to sleep. Similar to rice, oatmeal raises your blood sugar naturally, which results in the feeling of drowsiness and sleepiness. As mentioned in psychology Today it can help in relaxing your body as it enhances the absorption of tryptophan--leading to the production of serotonin, which is a natural mood stabilizer and a sleep aid.

7. Hummus

Moving on to number 7, we have my favorite dip; hummus! There’s nothing healthier than eating carrots or celery sticks paired with a hummus dip as a late-night snack. Not only will it satisfy your cravings, but it also will improve your sleep as chickpeas are another food that contains the amino acid tryptophan that influences your sleep-wake cycle.

6. Figs

Number 6 on our list are figs. As mentioned in the book ‘Nature Cures’, by Nat H Hawes Figs are a great natural remedy for insomnia. Figs contain a fair amount of vitamins such as Vitamin A, B9, C, and K as well as minerals like calcium, magnesium, and potassium. The potassium in figs can help in stabilizing blood pressure and blood flow and is known to be a great sleep aid.

5. Kiwi

At number 5, we have kiwi. Numerous studies have shown that kiwifruit contains many medicinally useful compounds, among which serotonin and antioxidants that can be beneficial in the treatment of sleep disorders. It has been shown that people who eat kiwi at least an hour before bedtime fall asleep much faster in comparison to those who don’t.

4. Tart Cherries

Tart cherries and tart cherry juice are known to be remedies for insomnia, especially for older people. They’re rich in melatonin, which is a hormone that is commonly referred to as the sleep hormone.

3. Nuts

Nuts are a great source of unsaturated fats such as omega 6 and omega 3. In addition to being a healthy snack, they can also help you sleep better. Take almonds for example; almonds have high doses of melatonin--which is called the sleep hormone as I mentioned before--therefore they can regulate the sleeping and waking cycle. Pistachios, walnuts, and cashews are also great alternatives for almonds that have the same effect.

2. Warm Malted Milk

Malted milk, which is usually sold as a powdered drink, is made from combining dried milk, wheat flour, malted wheat, malted barley, and some sugar. While the milk itself contains melatonin, malted milk is rich with vitamin B and D. Drinking malted milk before bed has proven to reduce sleep interruptions which leads to a better quality of sleep.

1. Turkey

You might be wondering why you always feel like you’re about to fall into a food coma after eating a delicious and filling Thanksgiving dinner? You can credit the tryptophan-rich turkey for that! You don’t have to eat a full turkey to sleep better, a whole wheat bread with turkey slices sandwich will have the same effect, or even better, try turkey and rice with some fig juice.

However, if you really don’t want to have a meal before bed then don’t worry, check out my latest video where I will cover 5 super effective Natural Herbs that not only help you fall asleep better but also help you sleep through the night without waking up.

Go to the video here:    • How To Sleep Better With These 5 Natu...  

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Jen Evansy – FoodHow.com