Top 15 Foods to Help You Sleep
If you rely on sleeping pills for a good night’s sleep, take note: a recent study found that those who took sleeping aids like Ambien and Lunesta had a higher risk of dying sooner or developing cancer. While the jury’s still out on whether the study found merely a correlation between being sick and taking sleeping pills (rather than the medication being the cause of the early deaths), why not play it safe with a natural fix? If you’re a restless sleeper, try eating any of these foods a few hours before bedtime and be ready for a personal visit from Mr. Sandman.
Related: What to Do Tonight to Have the Best Day Ever Tomorrow
1. Honey
Add a drizzle of honey to warm milk or herbal tea a few hours before you plan on heading to bed. That little bit of glucose lowers levels of orexin, a neurotransmitter that raises your level of alertness.
2. Whole Grains
If you’re feeling a little restless before bedtime, reach for a piece of whole grain bread or toast. Whole grains encourage the production of insulin, which helps neural pathways get tryptophan — an amino acid that acts as a sedative — to the brain.
3. Bananas
Skip the Ambien; reach for a banana instead. Bananas are high in potassium, a mineral that is essential to a having a deep night’s sleep. Bananas also contain tryptophan and magnesium, making this fruit nature’s little sedative.
4. Beans
B vitamins have long been used to treat insomnia and help alleviate stress and anxiety. If you’re looking for a natural vitamin B complex, try beans — they contain a nice smattering of different B vitamins like B6, niacin, and folate.
5. Dairy
It’s true — that warm glass of milk your mom gave you when you were a kid does help you sleep better. Dairy is a natural source of sleep-inducing tryptophan, and the calcium content of dairy has a nice booster effect on the amino acid.
6. Nuts
A handful of nuts are a great bedtime snack because they help boost serotonin levels in the brain and are an excellent source of magnesium and tryptophan. Walnuts, flax seeds, pumpkin seeds, and sunflower seeds contain the highest levels of the natural sedative.
7. Oats
Melatonin is a hormone that helps to control the body’s sleep/wake cycle. Oats are a natural source of melatonin. If you need a snack before bed, have a small bowl of oatmeal or a healthy oat cookie.
8. Poultry
9. Chickpeas
10. Yogurt
11. Cherry Juice
12. Leafy Greens
13. Tea
POPSUGAR Photography / Jae Payne
14. Grapes
15. Eggs
Eggs are also a good source of tryptophan, so have a hard-boiled egg alongside a cup of tea or a poached egg on whole grain bread to combine the power of your favorite sleep-inducing foods.