Ah, sleep. It's something we relentlessly crave, but we never seem to get enough of it. Aside from the daily stressors in life, there's one big thing that can keep you from snoozing -- your diet. Here, the best and worst foods to eat for sleep.
Cottage cheese
Your road to being able to sleep better could start with a simple half- to one cup of cottage cheese before you turn in for the night. Cottage cheese is a perfect source of protein before bed since it contains slow-digesting casein proteins that will distribute the amino acids to the muscle tissues for hours to come.
In addition to this, it's really going to help improve your sleep as it contains the amino acid tryptophan, which will naturally induce sleep in the body and help you get a better night's rest. Yes, the idea that turkey has enough tryptophan to knock you out is a little farfetched, but the amino acid does facilitate serotonin production and serotonin is the neurotransmitter that helps regulate sleep.
Pair your cottage cheese with a tablespoon of natural almond butter to keep the body satisfied for the overnight fast to come.Oatmeal
While most people think of oatmeal as a breakfast food, it does work well in the evening due to the fact that the carbohydrates cause a serotonin release in the body. Serotonin is a ”feel-good” hormone that decreases stress and puts you in a much calmer state of mind.
Since oatmeal is also a slower digesting source of carbohydrates, you won't have to worry about waking up halfway through the night with crashing blood sugar levels.
Slice up half an apple and add to your oatmeal, along with a bit of cinnamon. Serve with a splash of skim milk if desired.
Peanuts or peanut butter
Another food that you should consider if you often have difficulty falling asleep are peanuts or natural peanut butter. Peanuts are a rich source of niacin, which is another nutrient that helps to increase the release of serotonin in the system.
They are slightly higher in both fat and calories, so you'll want to keep your portion sizes under control. However, when peanuts or peanut butter are eaten in moderation, they are definitely the perfect addition to any diet plan.
Try having a piece of whole grain toast smeared with peanut butter for best results.
Warm milk
You might have heard it before and just chalked it up to an old wives' tale, but having a glass of warm milk before bed can actually promote faster sleep. The reason behind this is due to the fact that milk also contains that tryptophan amino acid, and for most people, the warm liquid provides a soothing effect.
Additionally, milk also offers up a good dose of calcium, which works in the brain to help regulate the production of melatonin, which is a substance that's going to naturally control your sleep-wake cycle.
Add a teaspoon of honey if you prefer to sweeten it up and provide a bit of carbohydrates that will further cause a serotonin release.
Grapes
Finally, the last food that you'll want to consider having before bed to sleep better are grapes. Grapes are the only fruit found to contain the sleep-regulating hormone melatonin, so by adding them regularly to your diet you can help boost the natural sleep-wake cycle in the body. This will then allow you to get to sleep faster each night.
Toss some sliced grapes into a small bowl of yogurt for added calcium and you'll have a perfect before-bed snack.
good night
Next time you find yourself struggling to get to sleep, take a good look at your diet and see what can be done. If you stick to a light snack that contains some carbs, as well as foods that have tryptophan or calcium in them, you'll be right on track to promoting that peaceful sleep you're looking for.
