Getting a good night's sleep is extremely crucial for your overall health, as it may reduce the risk of developing certain chronic illnesses while also boosting your immune system. If you have any problems with your sleep, fortunately there are some foods and drinks that contain compounds that help control parts of the sleep cycle. This means they can help you both fall and stay asleep.
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Figs contain a concentrated blend of potassium, magnesium, calcium, and iron, which can help with blood flow and muscle contraction. These are important factors when it comes to falling asleep, as this will increase sleep time and quality.
Almonds are a source of melatonin, a hormone that helps regulate your sleep-wake cycle. Eating an ounce of almonds can also provide 19% of your daily needs of magnesium. This has been shown to reduce stress and help with insomnia.
Honey contains glucose, which can help reverse levels of orexin, a neurotransmitter in the brain that makes you more alert. This is great news if you have a sweet tooth.
Cottage cheese is high in lean protein, which packs the amino acid tryptophan. When levels of serotonin are low in your body, it may cause insomnia, so tryptophan may help by boosting serotonin levels.
Fatty fish such as salmon, tuna, trout, and mackerel have a high amount of vitamin D and omega-3 fatty acids. This powerful combination has been shown to increase the production of serotonin, which is a chemical that is responsible for stimulating the parts of the brain that control sleep and waking.
Bananas are rich in tryptophan, magnesium, and potassium. These properties help regulate blood pressure, aiding a good night’s sleep.
Packed with protein, vitamin B6, and magnesium, pistachios contain the central ingredients that can help with sleep. They also contain high concentrations of melatonin.