Most of us fall asleep soon after laying our heads on our pillows. But many people have trouble going to sleep at a reasonable hour every night. National Sleep Foundation recommends getting seven to nine hours of sleep per night, most people sleep an average of only about six hours.
Good sleep will help you be happier, keep your brain sharp, strengthen your immune system, keep your waistline trim, make your skin glow and lower your risk of high blood pressure and heart disease.
If you having a sleeping trouble, these foods can greatly increase your sleep.
Cherries contain a good amount of melatonin, the chemical that helps control the body’s internal clock. Eating a handful of cherries, especially tart cherries, a few hours before going to bed will help you sleep better.
Drinking a glass of warm milk before bedtime will also help you fall asleep. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin. Tryptophan and serotonin help you drift off easily at night.
3. Jasmine rice:
Jasmine rice has a high glycemic index, meaning the body digests it at a slow speed, releasing glucose gradually into the bloodstream. It also boosts the production of tryptophan and serotonin in the blood, thus encouraging sleep.
Bananas have natural muscle relaxants, magnesium and potassium, that help promote sleep. The fruit is also a good source of vitamin B6, which the body needs to make the sleep-inducing hormone melatonin.
Tuna contains sleep-inducing tryptophan. Tuna is also high in vitamin B6, which your body needs to make melatonin and serotonin.
Almonds are a good source of magnesium, which promotes both sleep and muscle relaxation. When the body’s magnesium levels are too low, it is harder to stay asleep. Eat just a handful of dry roasted almonds or a tablespoon of almond butter at least one hour before going to bed to fall asleep faster.
7. Fortified Cereal:
Fortified cereals are a great source of vitamin B6 that is essential in producing melatonin. For a good night’s sleep, eat a small bowl of fortified cereal that is low in sugar.
8. Hard-Boiled Eggs:
If you have trouble staying asleep at night, it may be due to a lack of protein-based foods before bedtime. Eating hard-boiled eggs before bed will help you stay asleep through the night as they contain a high level of protein.
Green leafy lettuce also is high in calcium that helps bring on sleep as well as potassium that is a fundamental nutrient for the nervous system.
10. Herbal Tea:
To sleep better, avoid caffeine and alcoholic beverages in the evening. But you can surely enjoy a cup of herbal tea to aid sound sleep. Decaffeinated green tea and chamomile tea are the best options for this.