10 Foods that Get Your Zzz’s Going
If you get ready for bed, turn out the lights, put on your sleep eye mask, and still just can’t seem to get yourself to drift off to sleep, you may want to consider some lifestyle changes that promote sleep naturally before you run off to ask the doctor for an Ambien prescription. With a number of health concerns, the first two lifestyle adjustment suggestions you’re going to get are diet and exercise. It’s no different with sleep. Exercise promotes better, deeper sleep, and there are a number of foods that are rich in substances that can help you sleep better if included in your evening diet.
You’ve probably heard of melatonin, a naturally occurring hormone that helps the body to sleep better. While the weighted beads in your nodpod sleep eye mask help to promote the release of melatonin, your body needs ample amounts of vitamin B6 to produce the hormone in the first place. Eating foods rich in vitamin B6 shortly before bed can help with melatonin production and get your to sleep better and faster. There are high levels of vitamin B6 in a number of foods, including:
- Fish (particularly salmon, tuna, and halibut)
Magnesium promotes sleep and muscle relaxation, and is known for its stress reduction capabilities because it reduces adrenaline production, which is often a problem for people who can’t fall asleep easily. Bananas may be a particularly good pre-bedtime snack because they are high in both B6 and magnesium, as well as potassium, which can also be beneficial for sleep. Other magnesium rich foods include:
- Whole Grain Cereal
- Oatmeal with Fruit
If you’ve heard the advice about drinking a glass of warm milk before bed, whoever told you probably mentioned the amino acid tryptophan (also famously found in Thanksgiving turkeys), which is a soporific. However, the calcium-richness of milk probably has just as much to do with calcium. Research has linked calcium deficiencies to problems falling asleep and lower quality sleep. Combat this with calcium rich foods, like yogurt and milk.
During the night, you’re asleep for longer than you typically go between meals during the day. While you’re obviously burning less energy asleep, the sustained energy source of protein may serve you better than fast-burning sugars and carbohydrates. If your sleep problem is waking up too frequently during the night, consider having one of these protein-rich snacks before bed:
- Hard boiled eggs
- Protein shake (include milk and bananas for an added sleep boost)
After you’ve had your sleep-promoting bedtime snack, slip into your nodpod sleep eye mask to maximize the benefits of these substances. The nodpod sleep eye mask is designed based on research that shows lightly weighted sleep products promote the release of melatonin and serotonin, both of which help you fall asleep more quickly and sleep better. Contact us today to order your sleep eye mask and get a better night’s sleep.