If you don’t have enough sleep, it’s because of reasons like stress, anxiety, health issues or the kind of food you eat. For people with sleeping problems, you can take certain kind of foods to get sleep instantly.
Bananas
Bananas are full of potassium which will prevent muscle cramps as well as magnesium which will promote deep sleep and muscle relaxation. Additionally, they contain tryptophan, a neurotransmitter that can fight insomnia and will also regulate your glucose levels. Eat a banana before bedtime (half if you’re a diabetic) in order to fight insomnia.
Salmon
Salmon (the wild-caught type) contains a lot of omega-3 fatty acids, compounds which can reduce your stress and help your body relax. Furthermore, this type of fish is rich in vitamin B6 as well, which can raise your melatonin production and help you sleep better. The protein content of salmon will keep you full overnight and raise your vitamin D levels. If you’re wondering what role vitamin D plays, a recent study found out that people with a high level of vitamin D in their blood have better sleep quality and tend to wake less overnight.
Herbal Tea
In the past, people have used various herbal teas in order to improve their sleep. Chamomile tea, for example, can help you relax and improves sleep due to the presence of apigenin, a compound with relaxing effects. Lavender, mint and valerian tea can also help your body relax before sleeping. However, you should avoid drinking black or green tea as they contain a lot of caffeine that can leave you with sleepless nights.
Yogurt
Calcium deficiency may cause problems with your sleep, so fixing it can help you sleep better. You can find calcium in milk and other dairy products – a cup of yogurt should be enough to boost your calcium levels and help you sleep well overnight.
Cherries
Studies have found that having a glass of cherry juice before sleeping can raise your melatonin levels and help you sleep better. Studies have found that cherry juice improves our sleep quality by regulating the circadian rhythm. Eating a handful of dry or fresh cherries before sleep can also do the same.
Whole Grains
Whole grains like bulgur or barley will boost your magnesium levels and can help you if your insomnia is caused by magnesium deficiency.
Cocoa
Make a cup of cocoa before going to bed and drink it to boost your magnesium and tryptophan levels, helping you relax and fall asleep easier.