Foods To Help You Sleep

July 2, 2018

© Katarzyna Bialasiewicz | Dreamstime

Insomnia is horrible as the harder you try and fall asleep, the more awake you become.  So let's turn to certain foods that can help you catch some zzzs. Walnuts, sunflower seeds and tart cherries contain melatonin, the hormone that makes you feel sleepy. Snack on a few of them a couple hours before bedtime. Salmon is a top source of omega-3 fatty acids, which one Journal of Sleep Research study linked to deeper, more restful sleep. Plenty of other seafood contains omega-3 fatty acids, such as herring, sardines, mackerel, oysters, seabass, shrimp, lobster, tuna, and cod. If fish just isn't your thing, you can also find omega-3s in chia seeds, flax seeds, kidney beans, eggs, and chicken breast. Eating 2 1/2 cups of white rice four hours before bed could help you fall asleep faster, according to a study published in the American Journal of Clinical Nutrition. Even though whole grains — like brown rice — are a healthier choice overall, it’s fine to switch to white rice every once in a while if you’ve been having trouble sleeping. Just go back to your usual fare once you start sleeping better. Eggs are one of the few foods that naturally contain vitamin D, which emerging research suggests could have an impact on your sleep. One recent study found that those who were deficient in vitamin D had more sleep disruptions and got less sleep overall compared to those who got enough of the vitamin. Milk contains calcium as well as the amino acid tryptophan, two things your brain needs in order to produce melatonin. Most milk is also fortified with vitamin D — so you’ll get that added bonus, too. Warm it up, and its sleep-inducing effects might be even more potent. Sweet Potatoes may help you sleep too. A medium sweet potato contains around 10% of your daily recommended dose of potassium, which promotes proper muscle contraction to keep nighttime leg cramps at bay.

SOURCE: Men's Health

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