There is no arguing the fact that the body needs rest in the form of sleep and this applies to almost all form of life. Unfortunately; not everyone is able to get adequate sleep. Many factors contribute to the inability to get proper sleep on a daily basis. However, there are some foods that aid sleep and can be eaten to your advantage.

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8 Foods That Aid Sleep

Fortunately; just as many factors and influences can have the opposite effect and promote wholesome sleep patterns; diet is definitely one of them. Certain essential minerals, hormones, brain chemicals and nutrients derived from certain foods are known to aid in restful sleep, especially for those who have sleep problems. Hence, it is of paramount importance to discuss a diet that promotes sleep and foods that aid sleep.

Almonds

While a wide range of nuts and almonds in particular, are known to have a wide range of health benefits, they are also known for their sleep benefits. These are some of the essential foods that aid sleep, primarily due to the presence of the hormone melatonin in almonds. Melatonin is a well-known sleep-promoting hormone. This is not all; almonds are also a rich source of magnesium and can meet much of your daily magnesium needs. Magnesium is known to promote better sleep in those with insomnia or sleep problems.

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Chamomile Tea

If you have ever been advised to have a cup of chamomile tea before bed for better sleep; it’s safe to say that it was good advice. Chamomile tea has grabbed the spotlight for its sleep inducing and stress relieving properties for years now. The apigenin antioxidant content in chamomile tea is considered to be the primary factor making it one of the popular foods that aid sleep. Apigenin binds itself to certain brain receptors that have a sleep inducing and wholesome sleep regulating effect.

Kiwi Fruit

The low-calorie content of kiwi fruit ensures that one can add this fruit to their regular diet to promote better sleep. This is undoubtedly one of the important healthy foods that aid sleep. Multiple studies support the claim that kiwi fruit could very well promote better sleep patterns when consumed before bedtime. As supported by several studies, kiwi fruit offers potential benefits to those who do not get enough sleep at night.

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Tart Cherry

Tart cherry and its juice in particular can help regulate and promote better sleep. This is primarily due to the melatonin content in tart cherry juice that helps to set the internal clock of the body and send out signals that induce sleep. All of this is not merely anecdotal; as two separate studies can support these claims. In these two studies; adults consumed 237 ml or 8 ounces of tart cherry juice twice a day on a regular basis for two weeks, experienced longer sleep for an average time of one hour and thirty minutes. This surely supports the potency of tart cherry juice and proves it as one of the foods that aid sleep.

Fatty Fish

Eating fish with high fat content for dinner can induce better sleep. This is primarily due to the combination of vitamin D and omega-3 acids in fatty fish like salmon, mackerel and tuna that can promote brain chemical serotonin and promote sleep. Considering other health benefits, fatty fish are no wonder one of the important foods that aid sleep.

Walnuts

Alongside almonds; walnuts are yet another variation of nuts and healthy foods that aid sleep. Walnuts have a wide range of health benefits like most edible nuts but it is the melatonin content in walnuts that acts as a sleep regulator. The Omega-3 fatty acids in walnuts that ultimately leads to increased production of the brain chemical serotonin is also an additional factor that puts walnuts on the list of sleep inducing foods.

Passionflower Tea

Tea drinkers can benefit from drinking passionflower tea when seeking a change from chamomile tea. Passionflower tea is one of the foods that aid sleep and promote better health. This is primarily due to the apigenin content in passionflower tea.

Turkey

Turkey is a sought after poultry meat; eaten almost all over the world. Turkey is considered a delicacy and has multiple health benefits for those who consume this poultry meat. One of these benefits is the ability induce sleep, making it one of the best foods that aid sleep. While more research is needed, certain properties of turkey meat could be contributing factors for better sleep. Turkey meat is a rich source for the amino acid tryptophan which is known to promote better sleep. Additionally; evidence suggests that consuming a reasonable amount of protein in any form including turkey meat can help to regulate a full night’s sleep.

In conclusion; a diet alone will not improve sleeping patterns. One must consider reducing stress and disturbances that affect sleep.

Also Read:

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: May 24, 2018

This article does not provide medical advice. See disclaimer

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