A night of peaceful, deep and quality sleep is a blessing that only the sleep deprived and insomniacs can truly appreciate.  To have not just one, but plenty of your nights filled with rest and sleep, try adding some of these foods to help you sleep.

1. Chamomile:

Chamomile tea is a popular sleep-inducing tea that helps eliminate stress and anxiety. About an hour before before you go to bed, take a moment to sip a warm cup of chamomile herbal tea to relax, unwind and de-stress.

 

2. Pistachios:

 Pistachios are not only tasty, but they are a jackpot for sleep. They are jam-packed with magnesium, protein, and vitamin B6, which have a major role in inducing sleep. Consuming a healthy amount of pistachios before going to bed will knock you out like nothing else. You can eat them raw or add them to a glass of warm milk.  However, more than one ounce of pistachios will have a reverse effect on your body; eat in moderation to avoid exacerbating your sleep issues.

 

3. Fruits:

Fruits that contain fructose can promote sleep, so before going to bed, you snack on some berries and fruits or kiwis that are sweet in taste.

 

4. Tart cherry juice:

This juice contains high levels of melatonin, which is responsible for inducing sleep in your body. It can improve the quality of your sleep by regulating your body’s sleep cycles. A study conducted by Louisiana State University found that by insomniacs who drank tart cherry juice increased their sleep time by 90 minutes!

 

5. Bananas:

This fruit is a powerhouse of magnesium and potassium, which serve as natural sleep aids for your body. If you are feeling wide awake at late into the night, try a banana or two to get yourself to sleep. You can even whip yourself up a thick sugar-free banana shake before you go to bed.

 

6. Walnuts:

Walnuts contain an amino acid called tryptophan that helps induce and enhance. This amino acid is responsible for the production of melatonin and serotonin, which improve the quality of our sleep by regulating the sleep cycles. The best part about walnuts is that they contain melatonin, so they are not only helping in the production of melatonin, but they add a little more to help you fall asleep even faster.

 

7. Pumpkin seeds:

 A cup of pumpkin seeds contains around 420 mg of magnesium, which is the daily recommendation of the National Health Institute. Magnesium is also a sleep-inducing agent for your body. If you cannot find pumpkin seeds, flaxseeds or sunflower seeds are great substitutions.

 

Other foods that are rich in calcium and/or magnesium are kale and other dark leafy greens and almonds. Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.  Magnesium also regulates the hormone melatonin, which guides sleep-wake cycles in your body.  By helping to quiet the nervous system, magnesium may help prepare your body and mind for sleep. I use a whole food sourced magnesium and calcium supplement which definitely helps with relaxed and steady sleep!

 

The search for the elusive “good night’s sleep” can be frustrating and exhausting – and these are some solutions. Try some of the natural remedies for at least two to four weeks to get your body on the right path to sound sleep!

 

If you would like to learn more about how working with me can help with your sleep and food, check out my Free Discovery Sessions by clicking here.

xo

Your Health Coach,

Suzanne              

P.S.  here a few sites to help inspire you!

https://bettersleep.org/blog/recipes-for-better-sleep/

http://www.eatingwell.com/recipes/22181/lifestyle-diets/sleep-foods/slideshow/healthy-recipes-for-sleep-enhancing-foods/?recipeId=247639