5 Foods for a
Good Night’s Sleep
A night of restorative sleep does more than just make you feel good. It also boosts your immunity and increases energy levels, so you stay healthier and feel more focused during the day. With comfortable bedding and a nighttime routine that includes a well-chosen snack, you can enjoy quality sleep every night of the week. Take a look at this helpful list from Pottery Barn before you head to the kitchen!
A Note on Nutrition
The ideal bedtime food for good sleep has a combination of protein and carbohydrates. Low-glycemic foods elevate insulin levels at a sustained rate, and this makes it easier for your body to absorb sleep-inducing tryptophan. These foods that help you sleep all boast ingredients to encourage rest.
Nuts and Nut Butter
Nuts like walnuts and almonds are natural sources of tryptophan, the amino acid that helps induce sleep. Walnuts also boost levels of melatonin and almonds contain magnesium, which regulate sleep so you wake up less frequently during the night. Try eating a few apple slices with almond butter or grab a handful of walnuts along with a sliced pear for quick snack.
Cheese and Crackers
When it comes to foods that make you tired, dairy products like cheese and yogurt are rich in both tryptophan and calcium, which work together to make you sleepy. Calcium helps your brain make better use of the tryptophan so you fall asleep faster. Pair some cheese with crackers, indulge in a cup of creamy yogurt or warm some milk as part of your bedtime routine.
Your body digests rice quickly, which shortens the amount of time it takes to fall asleep. Paired with a tryptophan-rich source of protein, like nuts, white rice helps you fall asleep quicker and stay asleep.
Cherries are on their own an excellent source of the sleep-regulating hormone, melatonin. Researchers are also discovering that tart cherry juice might help reduce insomnia in patients who drink a glass before bed. Participants in the study slept up to 90 minutes longer after drinking tart cherry juice before bed. Enjoy a few pieces of the fruit or help yourself to some burgundy juice for an after-dinner treat.
Sipping a hot drink is a soothing way to prepare for bed, and calming chamomile tea is an excellent choice because it contains ingredients that increase levels of glycine. This amino acid relaxes your nervous system and acts as a sedative, which prepares you for a restful night. Add a tablespoon of honey to release melatonin in your brain for some extra-sweet dreams.
One More Tip!
Aside from thinking about what to eat to help you sleep, you can catch more ZZZs and enjoy the benefits of a good night's sleep by creating a soothing environment in your bedroom that helps you wind down. Adding calming colors like pastel blues, purples and greens encourages restful relaxation. For a quick refresh, choose a duvet cover and some pillows in these hues. You'll fall asleep faster and wake up feeling refreshed and ready to enjoy the day.