Diet Changes That May Help You Get To Sleep


It’s no surprise that your diet can affect all areas of your life, from your sleep to stomach problems and beyond. Without sleep you become at a higher risk for heart disease, obesity, high blood pressure, stroke and diabetes. Here are some great foods and supplements that can help you get a good nights rest without having to turn to prescription medications.

Nuts- Specifically walnuts and almonds. Walnuts have tryptophan, the amino acid that makes us all sleepy after eating turkey on Thanksgiving. Almonds contain magnesium, discussed below.

Magnesium- This supplement has been shown to help with a good nights sleep as well as maintaining nerve and muscle function, supporting the immune system, and keeping bones strong. You can get magnesium naturally through bananas.

Fish and B6- Fish that are high in B6 including salmon, halibut and tuna are a great way to increase your B6. B6 is known to make melatonin and serotonin in the body. More about those to come.

Cherries- Especially cherries that are tart, help to naturally boost melatonin levels.

Melatonin- This supplement is well knows as a hormone that helps to regulate the sleep cycle. It is a hormone our bodies produce naturally to signal it is time to go to sleep.

Herbal Teas- Chamomile and Passionfruit teas are two great ways to help you get to sleep. Chamomile tea is associated with glycine increase, which relaxes muscles and is a mild sedative. Passtionfruit tea has Harman alkaloids which will help to make you tired through your nervous system.

GABA or Theanine- Theanine is an amino acid that triggers the release of GABA, aka gamma-aminobutyric acid. The brain is calmed and allowed to relax, which also can help to reduce anxiety without prescriptions.

5-HTP- Another amino acid supplement that is used to increase serotonin in the brain and help with getting a good nights sleep. It is also effective in enhancing mood and decreasing appetite.


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