The Top 5 Most Effective Diet Plans of 2021
The ongoing stress brought about by COVID-19 has disrupted sleeping patterns all over the world. Stanford Medicine confirms that sleeping disorders are further exacerbated due to stress and anxiety. Temporary sleep problems can develop into chronic sleeping disorders. Before you consider melatonin supplements, check out the contents of your kitchen pantry. There are foods that help you sleep better naturally.
Foods To Help You Sleep
Tart or sour cherries are rich in melatonin. According to Traverse Bay Farms, the best variety of tart cherries to promote sleep is Montmorency cherries. Aside from sleep-inducing melatonin, Montmorency cherries are packed with proanthocyanins. These are compounds that convert tryptophan (an amino acid) to serotonin. Serotonin is a hormone that also helps you sleep. You can snack on these cherries or drink tart cherry juice before bedtime.
Kiwi is a potent source of antioxidants and serotonin. Try eating two kiwis an hour before bedtime, and you'll notice the improvement in your sleep quality.
Bananas contain potassium and magnesium that relax nerves and muscles. Its vitamin B6 content also converts tryptophan into serotonin. This relaxes the body even more and makes it easier to fall into a deep sleep.
Chickpeas are another excellent source of tryptophan. For a yummy snack, you can roast chickpeas in the oven with some olive oil and salt. You can also make hummus and use it as spread or dip. Here's a simple hummus recipe: In a food processor, combine 250 grams of chickpeas, juice from one large lemon, one garlic clove, two tablespoons of olive oil, half a teaspoon of cumin, and a pinch of salt. Blend until smooth and serve with a dash of paprika.
A handful of almonds or some almond butter will have you dozing off to dreamland. Almonds contain magnesium and tryptophan. They work together to relax the body and help you slide into sleep comfortably.
While oats may be a breakfast staple, having them for dinner will help induce sleep. Oats make you feel drowsy by naturally raising your blood sugar. They also contain melatonin.
One ounce of pistachios contains enough protein, vitamin B6 and magnesium for melatonin production. Make sure not to eat more than an ounce since the calorie content may keep you awake instead of helping you sleep.
Have some dark chocolate after dinner. Dark chocolate contains serotonin to relax the mind and body. Dark chocolate is also rich in antioxidants that boost brain health and lowers the risk of cardiovascular disease.
Prunes can also serve as a sleep-inducing after-dinner dessert. They contain calcium, magnesium, and vitamin B6, which help produce melatonin. Eat some 30 minutes before bedtime for better sleep.
Figs are another dessert option that encourages sound sleep. They're rich in calcium, iron, magnesium, and potassium that naturally builds up melatonin. Figs also contain fiber, so you won't be disturbed by middle-of-the-night hunger pangs.