How to Sleep Well – Eat the Right Foods to Get a Good Night’s Sleep

How to sleep well Sleeping food

You may not realize it, but the food you eat can have a huge impact on your sleep habits. The right foods can help you fall asleep, stay asleep and awaken feeling refreshed, while the wrong ones can leave you tossing and turning throughout the night and struggling to get back to a good state of rest. The key is to eat healthy, regular meals and snacks, including a wide variety of nutrients that can improve your sleep.

Some foods can increase your levels of serotonin, an amino acid that promotes sleep, or the hormone melatonin, a natural sleep-wake cycle regulator. The following foods are rich in these sleep-promoting nutrients:

Eggs – They contain the amino acid tryptophan, which your body converts into the sleep-promoting neurotransmitter serotonin. Try to include a couple of eggs in your diet each week.

Nuts – Almonds, walnuts and other nuts are high in protein, which helps to increase the amount of tryptophan your body produces. You can snack on them or add them to recipes, such as nut butter spread on toast or a smoothie.

Salmon – Fish is a great source of the sleep-promoting omega-3 fatty acids, which are also good for your heart. Fatty fish, such as salmon and tuna, are also rich in magnesium, which can contribute to a good night’s sleep.

Beans – Black beans, chickpeas and white beans are all rich in protein and fiber, which can help you feel full and sleepy. You can add them to salads, soups or make beans into hummus.

Bananas – The potassium and magnesium found in bananas can help your muscles relax, which is good for your sleep. Bananas are also a good source of the sleep-promoting amino acid, tryptophan.

Milk – Many people find that drinking a glass of warm milk before bedtime makes them feel sleepy. You can substitute almond milk or herbal tea, such as chamomile, if you prefer.

Avoid Spicy and Acidic Foods – Hot peppers, spicy curry dishes and acidic foods can cause gastroesophageal reflux (GERD), which can interfere with your sleep.

Drinks – Avoid consuming large meals or caffeinated drinks before bedtime. The caffeine in coffee and chocolate can act as a stimulant and keep you awake. Alcohol can have a similar effect.

It is best to stick with a regular sleep schedule to improve your ability to sleep well. Having a bedtime and getting up at the same time every day can help. You can also try relaxing activities like meditation or breathing exercises. Worrying about sleep can actually stop you from sleeping, so it’s important to learn how to relax and let your worries go. If you are not able to fall asleep, reading a book or listening to soothing music can be helpful. Finally, keeping a sleep diary can also improve your sleep. Keeping track of your sleep patterns over time can reveal trends and provide clues about what’s working and not working for you.