Foods to Help You Sleep
Here are our 5 best foods to help you sleep. Remember to consult with your Physician before changing your diet or health practices!
1. Chamomile Tea
We like Chamomile tea because it’s a natural product and has been proven to be a safe and effective way to help get more sleep. And bonus, it’s zero calories! Just the fact that it’s a warm beverage is often soothing and calming for people. Maybe this brings us waaay back to our childhood feeding habits…?
2. Tryptophan Rich Foods
Many people know Tryptophan is found in Turkey – and is a food to help you sleep – leading to a sleepy post-thanksgiving Turkey dinner. But did you know it’s also found in foods such as Beans, Nuts Eggs, Milk, Fish and Cheese?
Here’s a rundown of foods rich in Tryptophan:
- Seeds and Nuts – Pumpkin and Squash Seeds – 161 mg / 28 grams (1 ounce)
- Soya Foods – Soybeans, Roasted – 161 mg / 28 grams (1 ounce)
- Cheese – Reduced Fat Mozzarella – 160 mg / 28 grams (1 ounce)
- Lamb, Beef, Pork & Game – 228 mg / 55 grams (2 ounces)
- Chicken & Turkey – 343 / 85 grams (3 ounces)
- Fish – Tuna Cooked – 95 mg / 28 grams (1 ounce)
- Shellfish – Crab – 95 mg / 28 grams (1 ounce)
- Beans and Lentils – 13 mg / 11g / tablespoon
- Uncooked Oat Bran & Oats – 94 mg / 28 grams (1 ounce)
- Eggs – Whole – 84 mg / 50 grams (2 ounces)
Tryptophan helps our brain create serotonin, and in turn, serotonin production leads to the production of melatonin. And Melatonin, is the hormone that helps us regulate our sleep/wake cycles. Which are necessary for good sleep!
There’s not a ton of research, but one study indicated rats that ingested 400mg of almond extract sleep longer and more deeply than the control group.
Some suggest eating a banana before bed to help with sleep. Bananas are packed with a number of the key sleep nutrients.
One average banana (225g) has these percentages of the RDV (recommended daily value) for these minerals and vitamins:
- Magnesium 15%
- Potassium 23%
- Vitamin B6 41%
- Manganese 30%
- Folate 11%
- Vitamin C 33%
5. Calcium Rich Foods
We didn’t know that Calcium rich foods could be foods to help us sleep. However, The European Neurology Journal indicated that if you are calcium deficient, then you may be prone to disturbed REM sleep.
Apparently Calcium assists the brain utilize the amino acid, Tryptophan, to manufacture melatonin.
So, there you have it. One step in Getting more quality sleep is eating foods to help you sleep. Simple, natural and won’t leave you with a sleeping pill hangover.