Sleep is relatively flimsy to please – and it’s likely that at least once you found yourself staring at the dark walls, on a night where you could not sleep. Still, did you know that the food you eat could greatly affect the quality of your sleep? Here is what you should – or should not – consume in the hours before going to bed.
Foods Recommended for a Good Sleep
So, there are four main vitamins that you might want to consume before going to sleep: tryptophan, calcium, magnesium, and vitamin B6. These vitamins will help produce melatonin – this is the hormone that is responsible for regulating your sleep pattern. It will induce a healthy sleep so that you do not wake up randomly in the middle of the night.
As a result, here are the products that you should look forward to consuming:
- Tryptophan Sources
Tryptophan is classified as an amino acid. When it’s first ingested, it’s initially turned into serotonin – after which it becomes melatonin. Here are some of the most common food categories that are rich in tryptophan.
- Dairy products
- Seafood
- Poultry
- Legumes
- Nuts and seeds
- Fruits
- Vegetables
- Grains
- Magnesium
This powerful mineral is a great relaxant that allows the adrenaline to deactivate. If you don’t consume enough magnesium, you might notice that you find it quite difficult to sleep – or stay asleep. Here are some magnesium-rich foods that you should include in your diet:
- Dark leafy greens
- Wheat germ
- Fish
- Nuts and seeds
- Bananas
- Soybeans
- Low-fat yogurt
- Avocados
- Calcium
Calcium is one more mineral that helps the brain create more melatonin. A lack of calcium may not only wake you up in the middle of the night, but it can also prevent you from falling back asleep. To prevent that from happening, here are some foods you should consume:
- Dark leafy greens
- Cheese
- Low-fat milk
- Sardines
- Yogurt
- Soybeans
- Fortified cereals
- Green snap peas
- Enriched bread and grains
- Broccoli
- Okra
- Vitamin B6
Vitamin B6 helps in the process where tryptophan is converted into melatonin – speeding up this process. A lack of B6 has not only been linked with low serotonin levels but also with poor sleep. So, here is what you should consume:
- Sunflower seeds
- Pistachio nuts
- Dried prunes
- Flaxseed
- Spinach
- Avocado
- Bananas
- Meat
- Fish
Foods that Should be Avoided
Just as there are a few foods that promote a good night’s sleep, there are also foods that disrupt the good cycle. Here is what you should avoid eating before going to bed if you don’t want your sleep to be affected.
- Caffeinated drinks
- Spicy food
- High-fat food
- Alcohol
- Water-rich foods
- Protein-rich foods
- Heavy meals
The Bottom Line
As long as you are following this list, it should be easy for you to get a good night’s sleep. Together with other useful sleep hygiene practices – and maybe some CBD oil white label – you should be able to sleep throughout the night with no interruptions.
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