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10 Powerful Foods That Help You Sleep

Besides keeping your immune system strong and your skin looking good, healthy sleep makes you feel better. What you eat effects how you sleep. If you eat foods that calm your body down (without sacrificing nutritional worth), you’ll sleep more soundly. Trouble sleeping? Here are 10 powerful foods that will help you fall and stay asleep!

#1.Bananas

Bananas are rich in potassium and Vitamin B6, essential for making melatonin. A banana and soy milk smoothie is a healthy, relaxing dessert. Sprinkle a little cinnamon on top instead of using sugar.

#2.Cherry juice

Tart cherry juice is rich in melatonin, a hormone that induces relaxation. A study with adults suffering from chronic insomnia demonstrated the benefits of cherry juice; one cup drunk twice daily relieved the severity of insomnia. Avoid juices with artificial flavors and lots of added sugar, these ingredients have empty calories and stimulate your brain.

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#3.Fish

Vitamin B6 is required for making melatonin. Many fish contain vitamin B6 like halibut, salmon, tuna and flounder. They also keep your heart happy, as they’re low in saturated fats and rich in healthy oils.

#4.Fortified Cereals

Fortified cereals are a good source of vitamin B6 that releases melatonin. Cereals work better than supplements and are more beneficial for the health.

#5.Fresh herbs

Humans have been cooking with herbs for centuries, and absorbing their health benefits, in recent years this knowledge has gotten obscured. Certain fresh herbs like basil, sage, and cardamom calm the body. Others, like red or black pepper, are gentle stimulants.

#6.Herbal tea and other drinks

Drinks also affect sleep circles. Sipping on chamomile tea before bed helps better with your sleep cycles. Warm milk is a great option too. It is best to avoid caffeine before bed. Studies have shown drinking caffeine after 2 p.m. can keep people awake longer than they want to be, many hours later.

#7.Jasmine Rice

Jasmine rice is a high-glycaemic-index (GI) food. It is believed that greater levels of insulin triggered by a high-GI meal upped levels of the amino acid tryptophan in the bloodstream, letting it into the brain. Tryptophan is a great sleep-inducer which, is also found in milk.

#8.Kale

Kale is one of the healthiest options. A leafy green, rich in calcium and folic acid, both promote good sleep. You can gently steam kale or drizzle some lemon juice on it and eat it with red onion, for a potent salad. Excessively cooking kale drains out the nutrients.

#9.Whole Grains

Whole grains contain good amount of magnesium; barley, bulgur, and flax are good options to start with. You can eat whole grain bread with dinner, or cook barley or quinoa. For the best night’s sleep, don’t eat anything in the hour before you go to bed, a quiet digestive tract helps calm the body and mind.

#10.Yogurt

Studies suggest calcium deficiency makes it difficult to fall asleep. Dairy products like yogurt, milk, and cottage cheese are good for late-night calcium boosts. Calcium strengthens bones, and relates to healthy sleep patterns.

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