Foods for a Good Night's Sleep
Copyright (c) 2014 LifeWorks Integrative health
Life is chaotic. A lot of times life becomes so chaotic that a lot of us put sleep on the backburner and when we get to sleep, we have so much on our minds that we lie awake at night thinking of what we need to get accomplished tomorrow. Instead of relying on sleeping pills or coming to terms with the fact that we are never going to sleep like we did when we were teenagers living under our parent's roof, why not opt for a safe and natural way to be sure you are getting a good night's rest. If you are not a sound sleeper, trying eating any of these foods to help you sleep within a few hours of bedtime. You will feel much more refreshed in the morning.
The Best Foods to Help You Sleep:
1. Honey. Honey is a sweet treat and is one of those foods that can help you sleep. Add a little bit of honey to herbal tea or a glass of warm milk. Enjoy your beverage a few hours before you are planning on heading to bed. Why honey? The small amounts of glucose found in honey lower the levels of orexin found in your body. Orexin is a neurotransmitter that increases your level of alertness.
2. Whole Grains. Whole grains are a perfect evening snack for those who are on restless side right because bedtime. Before bed, enjoy a piece of whole grain bread or toast. Whole grains encourage the body's production of insulin. Insulin helps the neutral pathways in your body to receive tryptophan. Tryptophan is an amino acid that acts as a natural sedative to your brain. The tryptophan is in turkey is why everyone seems to be so tired after Thanksgiving dinner.
3. Bananas. Bananas are a natural alternative to sleeping pills.. Bananas are packed full of potassium. Potassium can help you get a good night's sleep. Bananas also contain magnesium and tryptophan, which helps to act as a natural sedative for your body.
4. Beans. You may not think as beans as a great food for your sleepless nights. However, beans contain a number of different B vitamins including B6, folate and niacin. B vitamins have been used for treating insomnia and stress for many, many years.
5. Dairy Products. Dairy products are included in the list of foods to help you sleep. A warm glass of milk before bed really does help you to sleep better. Dairy products contains tryptophan, which is great for helping you to get to bed. Additionally, the calcium in dairy products helps boost the effects of tryptophan.
6. Nuts. Nuts are a quick and easy go-to snack before bed. Why? A handful of nuts will help to boost serotonin levels in your brain. Nuts are also a great source of tryptophan and magnesium, which again act as natural sedatives. Pumpkin seeds, walnuts, sunflower seeds and flax seeds contain the highest levels of natural sedatives.
7. Oats. Oats are one of those great foods to help you sleep because they are a natural source of melatonin. Melatonin is a hormone that helps to control the sleep/wake cycle of your body. If you are searching a healthy snack before bed, a small bowl of oatmeal or a healthy oat cookie can help make it easier for you to get a good night's rest.
8. Chicken. Turkey is not the only form of the meat that can make you tired. All poultry contains sleep-inducing tryptophan. If you are in need of a snack before bed, try a slice of chicken on a piece of whole wheat bread. These are both excellent foods to help ensure you get your rest.
9. Yogurt. Yogurt with some fresh fruit can help you sleep and allows you to enjoy a sweet evening treat. Why? Yogurt contains calcium. Calcium is a must for processing the sleep-inducing hormones known as melatonin and tryptophan.
10. Grapes. Grapes are another one of those foods to help you sleep. Research has found that popular grape varietals that are used to makes wines -- such as Cabernet, Merlot and Sangiovese -- contain high levels of melatonin. Keep in mind that this research tested the fruit, not the wine, but research has found that melatonin levels in wine may be possible. While this is not an excuse to drink before bed, try snacking on some grapes. Alcohol can actually make is harder for you to sleep all night long.
You don't have to suffer through another sleepless night. Stock your fridge and cabinets with these foods to help you sleep and enjoy a good night's rest.
About the Author
Matthew Gianforte, DC has been serving Kansas City and Johnson County area focusing on getting to the underlying cause of diseases through a whole systems approach with Functional Medicine and Chiropractic. Stop managing symptoms and start treating the underlying cause of disease, thereby addressing our chronic disease epidemic. Connect on Facebook, and Google+. Visit http://lifeworkskc.com for more information.
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