It is becoming well known that good sleep is a key part of good health. Have you noticed that what you eat and drink before going to bed effects how you sleep?
There are many foods that provide antioxidants and anti-inflammatory benefits along with important vitamins and minerals that have been proven to improve production of sleep regulating hormones such as serotonin and melatonin.
On the other hand, foods that contain stimulants like sugar and caffeine will hinder our body from winding down and getting the rest it needs.
To gain the most sleep benefit from our foods they should be eaten at least 2 hours before going to sleep to allow for proper digestion.
Here is our list of top 5 sleepy foods to munch on in the evenings!
Almonds are a great source of magnesium which have been shown in studies to improve sleep onset and quality through its muscle relaxing action.
Almonds also provide tryptophan, an amino acid that helps us produce serotonin and melatonin, our day and night hormones.
Fish like anchovies, sardines, salmon, tuna, and mackerel are a rich source of Omega-3 Fatty acids which provide an anti-inflammatory action, and vitamin D, both found to improve sleep quality.
Chickpeas as well as being a great source of protein also provide Vitamin B6, an important precursor for producing our sleep regulating melatonin.
Dark Green Leafy Vegetables
Kale, spinach, collard greens, dandelion greens and other dark green, leafy vegetables are rich forms of calcium. In studies calcium deficiency has been linked to difficulty in falling asleep. Dark leafy vegetables being bitter in taste also assist in liver detoxification. A healthy liver helps balance blood sugar and hormone levels which are important for a good sleep.
Potassium and magnesium which we get from eating bananas provide muscle relaxing effects. Bananas also give us Tryptophan, contributing to our production of serotonin and melatonin.