Per the CDC, adults need seven or more hours of sleep each night. It’s just that you’re probably getting less if you’re employed and have a family. Plenty of stress, errands, and work keep us awake too often. And once we’re ready to fall asleep, Z’s may not come immediately.
If you have trouble falling asleep at night, you’re not alone. Plenty of people have the same problem. Luckily, you can try one tasty trick to fall asleep faster. Below, we’ll share the foods that can help you fall asleep in no time.
Seven Foods for Seven Hours of Sleep
The Sleep Foundation reports that eating nuts is healthy for sleep because they contain melatonin, magnesium, and zinc, which are all essential to a range of bodily processes. Almonds, for example, are rich in magnesium, which is known to have a rest-inducing effect on the body. A one-ounce serving of almonds contains 80mg of magnesium or almost 20% of its daily recommended intake.
We pick fresh ones at apple orchards, buy them at farmers’ markets, and add them to cakes and pies. But apples are not only delicious as treats. They may also help you to get some sleep at night.
Apples are rich in vitamin C, which is known to help lower blood sugar and blood pressure. This and the fact that it can improve breathing can help people get to sleep faster.
3. Sweet Potatoes
Sweet potatoes are yet another symbol of the fall season. We use them in pies and they’re always available for Thanksgiving and other fall meals. If you’re a fan of sweet potatoes, you’ll be thrilled to learn about its relaxing qualities, perfect for sleep.
Sweet potatoes are rich in fiber. A 2016 study on foods that influence sleep found that eating high-fiber foods contribute to spending more time in deep sleep. On the other hand, eating less fiber and more sugar and saturated fats lead to disrupted sleep.
How many times did you feel sleepy right after eating a turkey dinner? Whether it’s after the Thanksgiving meal or another, many people find themselves yawning and ready to hit the sack.
There’s a reason for it too. Turkey contains tryptophan, an amino acid known for its calming effects on the body. A paper in Neuroscience & Behavioral Reviews showed that tryptophan could have mild sedative effects and may improve sleep in those with common sleep disturbances.
5. Sweet Corn
Did you know corn is packed with melatonin? This hormone is often taken orally for insomnia and jet lag. A 2017 study on the bioactivities of melatonin found that consuming melatonin-rich foods like corn can contribute to better sleep. Eating some sweet corn before bed doesn’t sound so bad now, does it?
Berries are diabetes-friendly treats for their low sugar content. They’re flavorful, bursting with vitamins, and now believed to help with sleep. A particular type of berries, cranberries, is especially high in vitamin C that’s known to be sleep-friendly.
A recent study on the role of vitamin C in physical activity and sleep found that people with more of this vitamin sleep better at night. Researchers suggest that lower vitamin C levels could be linked to non-restorative sleep and may contribute to insomnia and other sleep issues.
Nutmeg is an all-time favorite that’s often added to baked foods for the fall. It can be added to casserole, pumpkin pies, or warm drinks for a delightful flavor. However, this spice seems to be great at improving sleep as well.
Research shows that it could also lower blood pressure, lift one’s mood, and relax blood vessels. All of these have a role in one getting a good night’s sleep.
Which Foods Do You Choose?
There you go. Seven sleep-friendly foods that can help you doze off faster tonight. Eat some of these a few hours before bed and see how your body becomes more relaxed. There are enough snack and dinner ideas for the whole week!