We are well aware of the benefits of a good night’s sleep – it can lead to better performance at work, good mood, better skin, and even weight loss. Unfortunately, quality sleep is becoming more and more elusive as today’s society gets busier and work-shifts stretch into the wee hours of the morning. As a result, it’s no surprise that many of us find ourselves tossing in our beds at night, waiting in agony for that precious sleep to come. A number of supplements have made their way into the market claiming to help with sleeping problems. However, there are also certain foods for sleep which we can eat to get that most wanted snooze the natural and inexpensive way.
Tryptophan, a naturally-occurring amino acid in the body, is the precursor for serotonin and melatonin: two hormones that enable the brain to become relaxed and sleepy. Together, serotonin and melatonin regulates the body’s sleep-wake cycle and establishes our sleeping patterns. Many foods are found to be rich in tryptophan, some commonly found in our refrigerators and kitchen cabinets. Eating these foods, as well as foods which increase tryptophan absorption, are the keys to better sleep.
Some of the best foods for sleep include:
- Warm milk
- Turkey
- Nuts and seeds such as almonds and flax seeds
- Cheeses such as cheddar and Swiss cheese
- Bananas
- Oats and rice
- Herbal teas
Likewise, it is important to eat carbohydrate-rich foods such as breads and cereals, because carbohydrates help the body to release insulin, which improves the brain’s absorption of tryptophan. Foods high in calcium, such as dairy products, also lead to better sleep by allowing the brain to convert tryptophan into melatonin more efficiently. A good pre-bedtime routine, therefore, would be to eat a nice slice of toast along with some warm milk to take advantage of these helpers.
Just as there are foods for sleep, there are also foods which can make it more difficult for one to sleep. Foods to avoid include:
- Coffee – coffee and other caffeinated beverages stimulate the brain, which make it harder for one to relax and fall asleep.
- Alcoholic beverages – although alcohol initially causes drowsiness, it can also lead to a restless and uncomfortable sleep.
- Spicy foods – spicy foods increase one’s risk for heartburn, which causes discomfort in the chest upon lying down.
- Red meat – red meat and other high-protein foods are rich in tyrosine, an amino acid which stimulates the adrenal gland and causes the body to be energized.
- Foods high in sugar – sugary foods such as candies and cakes lead to an abrupt increase in energy, or a “sugar rush”.
Knowing which foods to eat and which ones to avoid can make all the difference in getting better sleep as you savor its benefits. After a hectic and stressful day, nothing probably feels better than to take a warm bath, dim the lights, eat a good bedtime turkey sandwich along with that cup of tea or warm glass of milk, and melt away all that tiredness through a good night’s sleep.