Your Food Guide To Healthy Sleep


Getting the proper sleep can bring more than just a feeling of being rested.  Sleep is an important part of maintaining your mental and physical health.  For children, sleep supports growth.  Sleep deficiencies can mean an increased risk of obesity, heart disease, kidney disease, high blood pressure, stroke and diabetes.  Here are some foods that will help get you to sleep faster.

Bananas:  High in magnesium and potassium, bananas can help relax your muscles and nerves.  Plus, the B6 in bananas converts tryptophan into serotonin, which increases relaxation even more.


Protein:  Foods that are high in protein help to reduce acid reflux, which keeps many people up at night.  Reach for a hardboiled egg or some cottage cheese and lean meat for a snack.


Honey:  Just a little bit of honey can help tell your brain to turn off orexin, which is an alertness chemical.  Make sure you take only about a tablespoon and don’t overdo it.


Oatmeal: These grains create insulin production and is rich in melatonin, which will naturally raise blood sugar, relaxes you and puts you to sleep.


Hummus:  Hummus is high in tryptophan, which helps promote sleep, but it is also a great snack that can help keep you from waking up hungry in the middle of the night.


Herbal Tea:  Drinking a warm glass of caffine-free sleep promoting teas with things like chamomile, lemon balm and passionflower can help you get to sleep sooner and stay asleep longer.


Whole-Grain Bread:  Stay away from simple carbs like soda and candies, and instead eat whole grains, which will allow for a natural glucose spike and drop.


Almonds:  Nuts are high in tryptophan, which helps reduce your nerve and muscle function and promotes sleep.


Cherries:  Cherries are filled with melatonin, which is a natural way to help regulate your sleep.


Dark Chocolate:  Dark chocolate contains serotonin, which helps relaxation.  Stay away from milk chocolate, though, as it acts as a stimulate.


Turkey:  Turkey has tryptophan, which turns into serotonin and melatonin, helping to increase relaxation.



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