Millions of people around the world struggle to get enough sleep. Whether you deal with insomnia, or just have trouble sleeping every once in a while, you could most likely do with a more restful, deeper sleep. This will help you to handle a busy lifestyle.
Medications, therapies, white noise, and meditation have all been known to help with different sleep-related problems. Did you know that there are also foods and herbs that can help you sleep without waking up constantly?
If you’re looking for a natural approach, introduce more of these foods and herbs into your diet. Some simple changes to your eating habits could change your life, leaving you feeling a lot better. Let’s take a closer look at some of your options.
Most people understand the health benefits of fish. It’s low in calories, high in healthy fats, high in protein, and contains an abundance of essential vitamins. One of those vitamins, B6, is extremely high in most fish – especially salmon and tuna.
Vitamin B6 is needed within the body to produce the natural sleep-inducing hormone, called melatonin. While you can take melatonin as an over-the-counter supplement if you don’t like fish, you can also help your body to naturally produce more of it.
Bananas are another good source of vitamin B6, as well as potassium.
The combination not only helps to melatonin, but the potassium will help your body’s muscles to relax. This reduces your risk of cramping or restlessness during the night.
There are scientific studies that link a lack of calcium with poor sleep.
Dairy products that are high in calcium can help you to avoid sleeplessness. Greek yogurt is packed with calcium (and protein), and it is a great light snack option.
Milk can also be a good choice when it comes to boosting your calcium intake, but be sure not to drink it right before bed. This could cause you to wake up in the night with the urge to use the bathroom. Instead, drink it earlier in the day and make it a part of your regular diet.
Introducing more whole grains into your diet can provide many health benefits.
If your body has a magnesium deficiency, it may be the reason why you have trouble sleeping. Not only will whole grains help you get to sleep faster, but they will help you to sleep longer and more soundly.
Chamomile is a known natural sleep aid. It helps to relax your mind and body, allowing you to drift off more easily. Despite its popularity, chamomile hasn’t been tested much on the sleep habits of humans. But it has improved the sleep cycles of animals.
Use chamomile as an essential oil or have a cup of chamomile tea several hours before going to bed. Make sure that you drink a cup of decaf chamomile. Caffeine will likely inhibit your sleep.
Like whole grains, almonds are rich in magnesium. It’s so easy to snack on a handful a few hours before you go to bed.
The magnesium will also help to relax your muscles, so you can wake up feeling relaxed and refreshed. Add in additional heart-healthy benefits and almonds are truly a power snack. They can help you get to sleep so that you have more energy the next day.
Valerian is a small herbal plant that has properties that help with sleep.
For people dealing with insomnia, Valerian comes in capsule form, but it can also be used as an essential oil. It can help to reduce the amount of time it takes to fall asleep.
There haven’t been many studies on the effectiveness of this herb.
If your body doesn’t get enough protein, it can cause problems for your sleep cycle. Protein helps the body to feel full and aids with muscle repair, so your body is more likely to be relaxed at night.
Protein has many additional benefits, including helping with weight loss. Carrying too much excess weight is a known cause of sleeplessness.
Many of the foods and herbs that we eat can have a huge impact on how well we sleep at night. Medications can be helpful, but sometimes, simple lifestyle choices can make a difference in how we feel, and of course, how we sleep.
If you struggle with sleeping throughout the night sometimes, have trouble falling asleep, or have insomnia, try making a few modifications to your diet. Include more home remedies, foods, and herbs in your diet that are known to help you sleep better at night.
You may find that you don’t need prescription medications once you’ve changed your eating habits. If combined with some relaxing sounds from the best white noise machine, you could soon be enjoying a restful night’s sleep.