The Best Foods for a Good Night's Sleep

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What you eat can drastically affect how you sleep, so in order to get a good night’s rest, it is essential to choose foods that calm your mind and body rather than those that stimulate you. Certain types of foods will naturally promote rest and relaxation, particularly those that contain tryptophan – the amino acid that the body uses to make serotonin, the neurotransmitter that slows nerve activity within your brain.



Tryptophan


Since tryptophan is a precursor of other neurotransmitters in your brain, including serotonin and melatonin, eating foods that are rich in tryptophan will help you feel relaxed and sleepy. Foods such as turkey, hummus, lentils, and kelp are naturally high in tryptophan and also contain nutrients that provide a host of other health benefits. In addition, bananas not only contain tryptophan, but also potassium and magnesium, which are natural muscle relaxants. Fresh and dried cherries are also one of the only natural food sources of melatonin. Read more of my healthy diet recommendations by visiting www.dreliaz.org/recommends-diet.


Carbohydrates


Foods that are rich in starchy, high-glycemic carbohydrates may also promote better sleep, as they help to stimulate the release of insulin and tryptophan and cause these sleep-inducing substances to enter the brain. According to a study published in The American Journal of Clinical Nutrition, carbohydrates that are on the high end of the glycemic index scale, meaning they increase the body’s sugar levels rapidly, encourage sleep when eaten at least four hours before bedtime. Foods such as Jasmine rice, potatoes, carrots, corn, puffed cereal, and honey are some of the healthiest choices of simple carbohydrates.


Calcium


Calcium helps the brain use the tryptophan to manufacture melatonin. Certain combinations, such as whole-grain cereal with milk, a peanut butter sandwich, or crackers with cheese contain both carbohydrates and calcium that work together to relax the mind and body. Calcium itself is so beneficial in helping you sleep, as it is a natural muscle relaxant that can also help you manage stress levels.


Timing


Eating these various foods calms your nervous system and triggers a sleep-inducing hormonal response, helping you rest better at night. However, timing is everything, as eating a large meal too late or eating right before bed time can actually have the opposite effect and keep you up at night. It is best to eat these foods later in the day or at least one hour before bed time since it takes about one hour for tryptophan from food sources to reach the brain.


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19 comments

October 20, 2011 at 7:04 PM

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October 20, 2011 at 11:52 PM

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October 21, 2011 at 8:16 AM

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October 21, 2011 at 6:18 PM

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October 22, 2011 at 1:38 AM

@ch000tz axoera, thank you very much friend

October 22, 2011 at 4:40 PM

nice tips, thank you for sharing

October 23, 2011 at 5:13 AM

@Johnson Manurung, thank you Mr. johnson

October 23, 2011 at 6:27 PM

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bentar yaaCh.. saya translate dlu .. :D

October 26, 2011 at 6:20 PM

@Error Shinobi, hihihi..masa translet donk, kawan...

October 28, 2011 at 3:57 AM

berkunjung
membalas hentakan gan

October 29, 2011 at 6:55 AM

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October 31, 2011 at 1:43 AM

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December 10, 2011 at 7:05 AM

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