After a day's work, travelling and crazy sessions at work, all one wants is nothing but a good night's sleep. Everybody wants to be able to sleep like a baby every time they hit the bed. But for many of us patting ourselves to sleep is a Herculean task. Today, we give you the solution to better sleep. No... we aren't giving you names of soothing lullabies but a list of foods that will help you discover your inner Sleeping Beauty! Here are the 20 best foods that will help you fight sleep disorders and get better sleep every night...
Food for sleep: Legumes
The high levels of B vitamins in legumes, such as black-eyed peas and lentils, also help calm your nervous system. Legumes can be a great choice for an evening meal because they often replace animal protein, which can cause sleep problems, eat them only in moderation.
Food for sleep: Warm milk
Milk has some tryptophan, an amino acid that has a sedative-like effect, and calcium, which helps the brain use tryptophan.
Food for sleep: Honey
Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that's linked to alertness.
Food for sleep: Cherries
Cherries boost the body's supply of melatonin, and they're packed with antioxidants and phytonutrients, that help you get a good night's sleep.
Food for sleep: Popcorn
Popcorn helps create the sleep-inducing neurotransmitter serotonin in our brains; it can be helpful in falling asleep. But skip the butter and oil; air-popped is best.
Food for sleep: Almonds
Almonds contain magnesium, which promotes both sleep and muscle relaxation. They help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle
Food for sleep: Bread
As a high-glycemic food, bread can definitely help you feel sleepy, especially if you eat it within four hours of going to bed. But avoid it if you're trying to stay slim; it'll pack a rise in blood sugar that could cause weight gain.
Food for sleep: Flaxseeds
Try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter.
Food for sleep: Bananas
Packed with healthy carbohydrates, bananas can help you slow down a little bit. They, too, contain tryptophan, as well as substances that promote the production of melatonin, the hormone that induces sleep and muscle relaxation.
Food for sleep: Yogurt
Same as milk, but with more protein to boot, so it's a satisfying snack before bed. Just choose a sugar-free, low-fat variety to avoid weight gain or increase in blood sugar levels.
Food for sleep: Chickpeas
Protein and serotonin-boosting vitamin B6 make chickpeas a great choice for a relaxing late-night snack. Keep some chickpea salad in the fridge.
Food for sleep: Green tea
Drinking green tea throughout the day can help you feel more calm. It may also help relieve the symptoms of sleep apnea.
Food for sleep: Oatmeal
It's rich in calcium and magnesium, and the perfect partner for some bananas, milk and honey, making oatmeal a great choice for night-time breakfasts.
Food for sleep: Cereal
Choose a low-sugar fortified cereal as another great late-night snack that will help you drift off to sleep. The complex carbohydrates in many cereals can increase the availability of tryptophan in the bloodstream, and fortified cereals are often a great source of vitamin B6.
Food for sleep: Potatoes
The carbohydrates in potatoes make them another high-glycemic food that can help you sleep more peacefully. Try a small serving of mashed potatoes with milk, topped with a dollop of plain Greek yogurt.
Food for sleep: Dark Chocolate
It can help you sleep better, too. Compounds in dark chocolate have been found to reduce the production of the hormone cortisol in the brain. Eat it throughout the day to help you feel more relaxed, not right before you go to bed, since it does contain a little bit of caffeine.
Food for sleep: Saffron
It has a "mood-improving effect" that could aid in weight loss and help you relax.
Food for sleep: Soups and stews
Soups and stews-particularly those filled with fiber-rich veggies and legumes-and low-fat casseroles are much more calming and relaxing than seared meats and hot, spicy foods.
Food for sleep: Eggs
High in proteins, eggs help improve your sleep and maintain your fitness levels thereby giving you complete protection. However, in case you suffer from high cholesterol issues, you can opt for eating only the egg white without the yolk.
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