10 Health Foods that Help You Sleep Fast

Rebecca Lewis January 29, 2015

Do you find yourself tossing and turning in bed for a long time before finally falling to sleep? Here’s the good news. There is a delicious way to deal with sleep problems. Sometimes, simply having the right bedtime snack works a lot.

Below are some of the best foods for good sleep.

A Handful of Walnuts

Want something crunchy and flavourful for your midnight snack? Stock on nuts like walnuts, which are also packed with melatonin that benefits your sleep-wake cycle. And since they are protein-rich, eating nuts is a good way to fight those late-night stomach rumbles. Just stick with a handful serving, as nuts are a bit high in calories.

Banana Smoothie

A blend of banana and low-fat milk is a great source of calcium and vitamin D, which have been shown to reduce the odds of having problems falling and staying asleep. Adding banana in your milk is a better way to add sweetness without using sugar. Plus, the fruit contains magnesium and B6 – a vitamin that aids the body in making serotonin, a relaxing and sleep-inducing neurotransmitter.

Spiced Popcorn

The best thing about popcorn is that you can overindulge on it without worrying about your calorie intake. That’s if you stick to the plain, air-popped version. With only 30 calories per cup, it is a great snacking option while watching your favourite evening TV show. Spice it with paprika or cinnamon for a better, different flavour. Furthermore, the carbs in popcorn has been found to stimulate the release of insulin, which positively affects your circadian rhythm, according to a study published in the journal Cell Reports.

Cherries

In one study, it was found that drinking tart cherry juice resulted in small improvements in sleep duration and quality in adults who suffered from chronic insomnia. Like nuts, cherries also contain melatonin, which helps the body control its biological clock.

Milk

Milk is perhaps the most popular bedtime drink. It contains the amino acid tryptophan, a precursor to the brain chemical serotonin. Aside from this scientific explanation, drinking milk before bedtime seems to bring back soothing childhood memories, which help you drift off.

Jasmine Rice

Consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycaemic-index meal at the same time interval, according to a study published in the Journal of Clinical Nutrition in 2007. The researchers theorise that high-glycaemic-index meals may up the production of tryptophan.

Fortified Cereal

Craving for cookies? Opt for a bowl of fortified wholegrain cereal instead. The complex carbs in whole grains can fight midnight hunger without affecting your sleep pattern. Add milk for greater benefits.

Turkey

Turkey is among the few foods that contain tryptophan, a chemical that can make people doze off easily.

Sweet Potatoes

Not only do sweet potatoes contain sleep-inducing complex carbohydrates, they also potassium which is a muscle-relaxant. As a result, you experience a soothing, restful slumber.

Caffeine-free Tea

Tea is a great way to supply your body with essential nutrients, and take it to a sleep mode. But avoid caffeinated teas. A good pick is ginger tea, which is known for its pro-digestive benefits. Other teas to try to promote sleep are those made from valerian, motherwort, chamomile, and catnip.