If you have trouble falling or staying asleep, you're not alone. Millions of people worldwide experience sleepless nights. You may feel like you've tried everything. But maybe you haven't run out of options just yet. Have you considered foods for sleep? What you eat and drink before bed directly affects how long it takes you to fall asleep and sleep through the night. Here are five foods that encourage sleep.
Are you tired of counting sheep? Skip the livestock and try a bowl of oatmeal for a nutritious, tasty, and effective means to help yourself fall asleep. Vegetarians and vegans rejoice – oats are excellent sources of protein, B vitamins (B6 in particular), niacinamide, magnesium, potassium, iron, calcium, folic acid, vitamin E, manganese, zinc, and selenium. Plus, they're full of fiber which can help regulate your blood sugar levels and improve sleep quality.
Bananas are a fruit that is great for everything – from building muscle to losing weight. They're also wonderful before bed because of their high levels of magnesium and potassium, which help relax your muscles and decrease tension. Bananas are full of vitamin B6, which can help produce serotonin (a neurotransmitter that helps regulate sleep). Bananas are also rich in vitamin C, which can help protect your cells by neutralizing free radicals.
A spoonful of honey before bedtime is one of the best natural foods for sleep. Why? Because honey contains healthy doses of magnesium, potassium, and calcium, which promote relaxation. It has anti-inflammatory properties that act as a natural painkiller to help you rest better too. Consider adding a serving of honey to your warm milk or hot tea before bed for a calming effect.
Almonds are a great source of healthy fats and magnesium, which promote sleep by helping your muscles relax. They're also high in vitamin B6 and magnesium, which make people drowsy and help them fall asleep faster. Magnesium also helps detoxify the body and stabilize blood sugar levels for peaceful sleeping patterns. For a real treat, combine the almonds with cherries. These are an excellent food for sleep because they're rich in melatonin, the hormone that regulates your sleeping and waking patterns.
Lettuce is a green leafy vegetable that helps promote sleep by calming the nervous system. Lettuce contains high levels of magnesium, which plays a significant role in nerve and muscle function. It also has anti-inflammatory properties which relieve tension and relax your muscles. Add different lettuce types, almonds, walnuts, and some more protein sources, such as lean meats or sliced boiled eggs.
For the best outcome, combine one or more of these foods for sleep with a melatonin drink. MELO Sip is an all-natural, vegan drink mix that contains melatonin and other beneficial ingredients. It comes in three flavors: Green Apple, Watermelon, and Pink Star. All you have to do is add a packet of MELO Sip to 6 to 8 ounces of water, stir for 30 seconds, and drink!