Best and Worst Foods for Sleep
Lying awake at night when you’re having trouble falling asleep can be extremely frustrating.
It can also lead to unhealthy food choices, weight gain, and increased risk for obesity, heart disease, and diabetes.
What you eat for dinner plays an important role at bedtime.
Tryptophan is needed for the body to produce serotonin. Foods rich in Tryptophan will help you get a good night’s sleep.
Add these 9 sleep-inducing foods to your evening routine while watching out for these 5 sleep inhibitors to ensure a restful night’s sleep.
Best Foods for Sleep:
- Milk Milk is a sleep supporter because it has tryptophan, which raises melatonin and serotonin levels in the body, both of which induce sleep.
- Soybeans Soybeans contain a high concentration of tryptophan and adequate levels of calcium which are linked to a better night’s sleep.
- Walnuts While all nuts have some tryptophan, Cashews and Walnuts take the lead with the highest amounts. Walnuts also contain melatonin.
- Salmon Eating Salmon along with Cod, Halibut and Tuna are all good sources of vitamin B6, which promotes the production of sleep hormones.
- Tart Cherries Tart cherries are one of the few foods that naturally contain melatonin
- Spinach Spinach is high in vitamin B6, which plays double-duty to help tryptophan work its magic.
- Legumes One cup of cooked black, navy, lima, kidney, or pinto beans provides half of your suggested daily intake of tryptophan.
- Chicken Chicken is packed with tryptophan.
- Lentils Are a great source of tryptophan.
Worst Foods for Sleep:
- Chocolate Chocolate can contain as much Caffeine as a soda or cup of Coffee
- Fatty Foods Eating a high-fat meal right before bed can hinder your natural sleep cycle
- Spicy Foods Spicy foods can trigger heartburn, they can also interrupt sleep by increasing core temperature when core temperature naturally decreases closer to bedtime.
- Alcohol Alcohol metabolizes quickly in our system and leads to sleep disruption, diminished quality of sleep, and increased snoring.
- High Protein Meal Digestion slows down during sleep so the digestion of your high-protein dinner may be keeping you up at night.
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