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As we get older, sleep can become more and more elusive. This is because our hormone levels change, making it harder to nod off at the end of the day.
But there are some foods that can help you get a good night’s rest.
Here are some of the best bedtime snacks to help you sleep, according to nutritionists:
Banana and kiwi for sleep
Bananas are rich in magnesium, which is an essential mineral for muscle relaxation and bone health. Magnesium also helps with blood pressure control and heart health.
Kiwis contain tryptophan, which converts into serotonin once in the brain. Serotonin is a hormone that makes us feel happy and relaxed.
The right bedtime snack is a good way to ensure that you get a good night’s sleep. Here are some foods that can help you sleep better.
Bananas and kiwis. Bananas and kiwis have a high amount of tryptophan, which is an amino acid that helps the body produce serotonin. Serotonin is a neurotransmitter that promotes relaxation and induces sleepiness.
Melatonin-rich foods. Melatonin is a hormone that helps regulate your circadian rhythm (body clock) and sleep cycles. It’s found in many foods, including cherries, tomatoes, bananas, pineapple and oats. Foods high in melatonin may help improve your quality of sleep by increasing REM sleep time and reducing the number of awakenings during the night.
Pumpkin seeds and chia seeds are rich in magnesium — an essential mineral for relaxation — as well as calcium, which helps promote healthy brain chemistry and sleep patterns.*
When it comes to getting a good night’s sleep, many people turn to their bedtime snack. The right food can help relax you and help promote a peaceful sleep.
Here are some of the best foods for helping you fall asleep:
Bananas are rich in tryptophan, an amino acid that helps produce serotonin, a chemical that promotes relaxation. They also contain magnesium, which has been shown to improve sleep quality.
Kiwis are high in melatonin, a hormone that helps regulate your circadian rhythm. Melatonin also helps you fall asleep faster and stay asleep longer.
Chamomile tea contains compounds called triterpenoids that can help reduce stress and anxiety while promoting relaxation and sleepiness. Make sure not to add sugar or honey to your tea — these will only make it harder for you to fall asleep!
While you can’t force sleep, you can make it easier to fall asleep and stay asleep by eating a few key foods before bed.
Here are five foods that will help you sleep better:
Bananas. Bananas contain tryptophan, an amino acid that’s converted into serotonin — a neurotransmitter that helps regulate mood and sleep. Serotonin is also found in turkey and other poultry, which makes it a popular choice for Thanksgiving dinner.
Kiwis. Kiwis are rich in magnesium, which has been shown to improve sleep quality. Magnesium also helps keep blood pressure low and reduce stress levels, both of which can interfere with sleep.
Milk or yogurt. Calcium helps the body produce melatonin, another hormone that regulates your body’s internal clock (circadian rhythm). This means calcium may help you fall asleep at night and stay asleep longer during the night because it resets your circadian rhythm to match your natural sleep patterns.
Almonds or walnuts. Eating just a handful of nuts every day may lower your risk of heart disease by 25 percent as well as reduce inflammation throughout the body, including inflammation in the digestive tract — which could help prevent constipation-related slee
The foods you eat can have a big impact on your sleep. If you’re having trouble getting to sleep, or staying asleep, consider adding some of these foods to your diet.
Foods that promote sleep
Bananas: Bananas are high in tryptophan, an amino acid that helps produce serotonin, which is associated with relaxation and a good night’s sleep. They also contain melatonin, another hormone that helps regulate the body clock.
Kiwifruit: Kiwifruits contain magnesium, which helps relax muscles and nerves. Magnesium also plays an important role in helping the body convert tryptophan into serotonin.
Cherries: Cherries contain melatonin — the hormone that helps regulate our body clocks — as well as vitamin B6 and potassium, which help calm the nervous system. Eating cherries about 90 minutes before bedtime may help you fall asleep faster and stay asleep longer than if you didn’t eat them before bedtime.
Apples: Apples are high in tryptophan, which converts into serotonin in the brain to help promote relaxation and relieve stress. It also contains a type of carbohydrate called fructo-oligosaccharides (FOS).
Banana and kiwi are great bedtime snacks that can help you sleep better. Both of these fruits contain tryptophan, an amino acid that is converted into serotonin, a neurotransmitter that helps promote sleepiness.
When you eat foods rich in tryptophan at night, they are more likely to make you sleepy. Some of the best serotonin foods for sleep include: bananas; cheese; turkey; tuna fish; almonds; oats; yogurt; pumpkin seeds; brown rice and beans.
Foods that make you sleepy before bed
If you have trouble falling asleep at night, try eating some of these foods before going to bed: banana with peanut butter or jelly; whole grain cereal with lowfat milk or soy milk (not chocolate); turkey on whole wheat bread (without mayonnaise); eggs on toast with tomato slices or avocado slices (not bacon).
If you want to fall asleep fast, try eating a banana and kiwi before bed. Bananas are rich in potassium and magnesium, which help calm the nervous system and soothe muscles. Kiwis are rich in vitamin C, which is known for its ability to promote restful sleep.
Serotonin Foods for Sleep
Eat foods that increase serotonin levels in your brain. Serotonin helps regulate our moods, so eating foods that boost serotonin levels can help us feel calmer and happier. Foods high in tryptophan, an amino acid responsible for making serotonin, include chickpeas, oats and bananas. Tryptophan is also found in turkey meat but we don’t recommend eating it every night because of its high fat content.
Foods that Make You Sleepy Before Bed
Some foods contain compounds called polyphenols, which help induce sleepiness by calming your mind and body down after a long day at work or school. One study found that drinking black tea before bed increased the amount of time participants slept by an average of 40 minutes!
Bananas and kiwis are great sources of tryptophan, the amino acid that helps you sleep.
They’re also high in potassium and magnesium, which can help relax your muscles and calm your mind.
If you want to eat bananas and kiwis before bed, make sure you eat them alone. They have a lot of natural sugars that can keep you up at night if you eat them too close to bedtime.
But if eaten by themselves on an empty stomach with no other sugary foods or drinks, they should help you fall asleep easily.
Banana and kiwi are a great combination to help you sleep better. The potassium in bananas helps to relax the nervous system and the melatonin in kiwis helps you sleep better.
Bananas are rich in tryptophan, which is an essential amino acid that your body needs to produce serotonin, a neurotransmitter that promotes relaxation. Serotonin also helps you get a good night’s sleep by regulating the circadian rhythm (your body’s internal clock). As we age, kiwis contain more antioxidants than most other fruits, making them a great choice for protecting your health.
Banana and Kiwi Popsicles
1 banana + 1 cup chopped kiwi + 1/2 cup orange juice + 1/2 cup yogurt + 1/2 teaspoon vanilla extract
Cut up the banana and kiwi into small pieces and place them in a blender with orange juice, yogurt and vanilla extract until smoothie consistency is reached. Pour into popsicle molds and freeze overnight or until solidified. Enjoy!
This post is sponsored by Silk.
Do you struggle to fall asleep at night? Do you find yourself lying awake for hours? Or do you wake up in the middle of the night and can’t get back to sleep?
If so, then you’re not alone. A recent survey revealed that 39% of Americans between the ages of 20-50 have problems falling asleep at night. That’s a lot of people!
The good news is that it’s possible to improve your sleep quality, without medication or supplements. There are plenty of foods that can help you get better sleep at night, without having to rely on anything else.