sSleep is one of the most important things to take care of. Not only does it help us stay healthy, but it also gives us energy, relieves stress and improves our mood. But all that can be lost when we don’t get enough sleep because of our busy schedules.
Fortunately, there are plenty of foods that can help make you fall asleep fast and stay asleep all night long! Here are some effective foods to try before bedtime.
Bananas
Bananas are rich in magnesium. Magnesium helps the body relax, so it makes sense that bananas would help you fall asleep faster. They’re also rich in potassium and tryptophan, an amino acid that helps your body release energy and relax.
Tryptophan is known to cause drowsiness by itself—so if you’re not already getting enough tryptophan from other foods or supplements, eating bananas could make your drowsiness worse (or at least harder to ignore).
Almonds
Almonds are a good source of magnesium, which helps regulate our sleep cycles. Magnesium is also an important nutrient for brain function and memory retention.
Almonds are high in tryptophan—an amino acid that helps produce melatonin, the hormone that makes us feel sleepy. Tryptophan levels can drop as we age; however, almonds are rich in this amino acid so you may need less than other sources like turkey or chicken.
Chamomile tea
Chamomile tea is a natural sleep aid, and it’s caffeine free. It can help you fall asleep fast, which can be helpful if you’re suffering from insomnia or have trouble falling asleep at night. The anti-inflammatory properties of chamomile also make it an effective remedy for anxiety, as well as other mood disorders like depression and bipolar disorder.
Walnuts
These nut are a great source of tryptophan, which is an amino acid that the body converts into melatonin. Tryptophan is thought to facilitate sleep by acting as a precursor for serotonin and melatonin, two bodily chemicals known to promote restfulness.
Walnuts also contain omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These nutrients have been shown in studies to promote brain health by helping with brain development during childhood, supporting visual processing, enhancing mental clarity, improving focus and attention span. It has also shown to reduce stress levels and boost moods. All of these can help you feel more relaxed before bedtime! And if there’s one thing we know about walnuts it’s that they’re high in both magnesium and potassium; two minerals that are important for healthy sleep patterns because they regulate muscle tension throughout the day as well as regulate nerve impulses between cells within your body.
Cherries
The great news is that cherries are a good source of melatonin, which helps regulate your sleep-wake cycle. They’re also rich in magnesium, fiber and antioxidants! So if you want to fall asleep fast, try eating some cherries right before bedtime.
Honey
Honey is a natural source of melatonin and has been shown to promote sleep. Melatonin is a hormone that helps regulate your body’s circadian rhythm—the internal clock that controls when you wake up, go to bed and get sleepy.
The easiest way to use honey is as a tea—add some hot water to the jar (or spoon) then let it sit for 10 minutes before serving. You can also add honey directly into your milk or cereal bowl in place of sugar if you’re looking for something sweet without adding extra calories!
Cottage cheese
Cottage cheese is a great source of protein, fat and calcium. It can be used as a substitute for heavy cream in some recipes or eaten plain with a spoon if you’re looking for something more filling than a cup of plain yogurt.
To help you fall asleep faster, try eating cottage cheese before bedtime by mixing it into your regular mealtime routine. You could even make soup or pasta if you want something more substantial but still easy to digest at night (and won’t keep your heart rate up).
Certain foods can help you fall asleep fast.
- Bananas
- Almonds
- Chamomile tea (or any other herb)
- Walnuts and cherries. These foods contain tryptophan, an amino acid that helps you fall asleep faster.
