Getting a good night sleep can be a difficult task for many people. Some have a hard time falling asleep, some have a hard time staying asleep and others have a hard time finding the time to sleep due to hectic schedules. Regardless of which category you may fall into, getting a good night sleep is critical in maintaining your health.
A good night sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
If you’re looking for ways to get a good night sleep, you might want to start with your diet. Eating the following healthy foods are not only good for you but will also help you sleep like a baby – and wake up feeling refreshed and ready to start your day.
Here are 7 healthy foods to help you sleep through the night:
1. Cherries
According to researchers from the Universities of Pennsylvania and Rochester, a glass of cherry juice could make you fall asleep faster. Cherries, particularly tart cherries, naturally boost levels of melatonin. In the study, subjects who drank cherry juice experienced some improvement in their insomnia symptoms compared to those who drank a placebo beverage.
2. Kale
Green leafy vegetables such as kale are high in calcium, which helps the brain use tryptophan to manufacture melatonin. Kale is also great for aiding in digestion and elimination with its great fiber content. It’s also filled with many nutrients such as vitamins, folate and magnesium.
3. Humus
Chickpeas are a good source of tryptophan, so a light lunch of hummus and whole-grain crackers (to help the tryptophan reach the brain), can be a nice way to head into an afternoon nap.
4. Walnuts
In addition to being a natural source of melatonin, walnuts help your body respond better to stress. University of Texas researchers found that walnuts contain their own source of melatonin, which may help you fall asleep faster.
5. Pumpkin seeds
Pumpkin seeds are packed with a variety of essential nutrients, including substantial amounts of tryptophan which is a sleep-enhancing amino acid that helps make serotonin and melatonin.
6. Peanut Butter
Eating peanut butter may be effective for preventing obesity, losing weight, and even lowering the risk of type 2 diabetes according to multiple studies. Peanut butter is also rich in tryptophan.
7. Chamomile Tea
Unlike green or black tea, chamomile tea actually comes, not from a tree but from a daisy-like plant. Plants in this family produce tea that is most commonly known for its relaxing, sleep-inducing properties. A flavonoid, chrysin, found in the plant is partially responsible for its reputation as a sleep aid.