If you have trouble falling asleep in the evening, people will often tell you that you should avoid drinking coffee late in the day (and sometimes even avoid drinking it altogether), but there is much more than caffeine that influences our sleep patterns. It is possible to change not only your daily routine but your eating and drinking habits as well in order to sleep better in the evening. Read on to discover what foods you should eat in order to get a good night’s sleep:
Warm milk
Do you know how children are encouraged to drink a glass of warm milk before going to bed? It turns out there is sound logic behind this, as there happens to be a link between the chemicals found in milk and the quality of sleep. Milk contains both tryptophan and melatonin, and these ingredients help a person calm down and fall asleep easier. In addition to this, the psychological link that exists between bedtime and warm milk is incredibly strong and stems from our childhoods. Similar to hot teas, a glass of warm milk is a wonderful soothing backdrop that helps our body prepare for going to sleep. If you’re lactose intolerant, you can always use plant-based milk substitutes such as soy or almond milk.
Nuts
Nuts are another great way to help your body prepare for sleep because they are also rich in melatonin and tryptophan. They are also rich in selenium, the mineral that helps keep fatigue and anxiety at bay. Walnuts are particularly rich in these chemicals, which makes them a perfect pre-bedtime snack. Almonds are also a great idea since they are rich in magnesium, a mineral that helps strengthen your bones and improve sleep quality. You can keep a bowl full of nuts in the kitchen and have a healthy snack when you’re preparing for bed. By the time you brush your teeth and get to bed, the chemicals found in nuts will start working their magic and you’ll fall asleep soon.
The right fruit
Fruit is great for our bodies because it is rich in vitamins and nutrients that keep us energized and healthy. Certain fruits, however, also happen to contain melatonin that improves our sleep quality. Tart cherries are a great choice but also oranges, bananas, and pineapple. If you’re suffering from insomnia, you can try eating a couple of kiwis before going to bed because this simple act could increase the duration of your sleep. Pretty much any other fruit rich in antioxidants is a great choice so you can snack on some berries, raisins, prunes, and plums.
Mushrooms
Mushrooms have been used in Eastern medicine for a very long time, and different kinds of mushrooms have different properties. If you’re looking for something to help you sleep, you could try Siberian Chaga mushroom. Because these mushrooms aren’t exactly popular, you might find it difficult to prepare a meal with them, but that doesn’t mean you should give them up completely. The Chaga extract is available on the market, and you will find it easier to use extract than to learn a new way to prepare fresh mushrooms. Chaga mushrooms are powerful antioxidants and they help scavenge the free radicals in your body.
Cheese
Just like a glass of warm milk can make you feel relaxed and sleepy, other dairy products can have a similar effect. This is because calcium-rich foods such as milk, cheese, and yogurt affect your brain as well as your brains, thus making you feel calm and further regulating muscle movements. You could try eating more cottage cheese before going to bed, as it contains a large amount of casein, a protein found in milk. Casein will help your muscles recover and grow during the night, and you will feel well-rested in the morning.
Bedtime tea
Another important thing is to choose the right tea. Black and green tea contain caffeine which makes them perfect for waking you up in the morning, but which will also make it virtually impossible for you to fall asleep if you drink them in the evening. If you want to drink tea before bed, choose the one that doesn’t contain caffeine such as peppermint or ginger. Chamomile tea is a well-known bedtime tea that does wonders for your body. It has anti-inflammatory properties and it’s also rich in antioxidants.
Even though avoiding heartburn-inducing foods and caffeinated drinks is important, it’s not the only thing you can do in order to improve your sleep quality. You should make sure your daily routine includes enough physical activity and spending time in the open because exposure to sunlight will help reset your biorhythm. Add the right foods to the mix and before you know it, you’ll be falling asleep without any problems.
