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Because of stressful and busy life, many people get difficult to fall asleep and even keep tossing and turning in bed night after night. This leads to lack of sleep, causing to many health problems such as fatigue, depression, obesity, stroke and memory loss. There are some ways that can help to promote your sleep and eating a healthy diet is one of them.
Following are top foods that you should add to your diet to get a better night’s sleep.
Cherries are an excellent source of melatonin which controls your body’s internal clock to regulate sleep. Therefore, these fruits can work wonders for people with chronic insomnia. Both frozen and dried cherries can also promote sleep like fresh cherries. So you can eat them an hour before bedtime to get a good night’s sleep.
Bananas contain potassium and magnesium, which are natural muscle relaxants. These creamy-fleshed fruits are also loaded with tryptophan that converts to serotonin and melatonin, the brain’s key calming hormones. You can blend one banana with one cup of milk to make a tasty smoothie and drink before bedtime to fall asleep at night.
Having a low-sugar, whole-grain cereal is another way to catch your zzz’s. This healthy snack is high in carbohydrate, increasing the availability of tryptophan in the bloodstream and increasing the sleep-inducing effects.
4. Sweet potatoes
Sweet potatoes don’t spike your blood sugar too high and can even help eliminate acids that block tryptophan. Moreover, these root vegetables contain muscle-relaxant potassium and sleep-promoting complex carbohydrates. So you can make mashed potatoes with low-fat milk for a healthy sleep-inducing meal.
Tryptophan promotes a restful, deep sleep and turkey is a great source of this amino acid. It helps your brains make melatonin, which is a supplemental sleep aid, and serotonin, which is necessary for sleep and relaxation.
6. Peanuts and peanut butter
7. Chamomile tea
Chamomile tea has many health benefits and promoting sleep is one of them. It is a staple of bedtime tea blends because of its mild sedating effect, which makes it the perfect natural antidote for your restless mind and body.