There have been many studies on how to get a better nights sleep. We know that being too full or too hungry can disrupt the night. The brain uses many hormones and chemicals to induce sleep. These mainly include melatonin and tryptophan. These following snack ideas from Daily Medical and Readers Digest can help these chemicals activate and help your mind drift off to dreamland.
Snacks and Their Bedtime Benefits
Bananas – This underestimated yellow fruit is full of potassium, tryptophan, and magnesium. These three elements together work as muscle relaxers which can help the body be ready for sleep.
Fish- You can be humming ,”Just keep sleeping, just keep sleeping…” into your pillow if you eat tuna, halibut or salmon. These fish are packed with vitamin B6. Your body needs this vitamin to be able to produce melatonin and seratonin which are important chemicals for the brain.
Pistachios- This fun to open nut is also a great source of B6. Which like with the fish this vitamin helps create melatonin in the brain which helps the body fall asleep.
Walnuts – This powerful little nut has tryptophan (an amino acid that enhances sleep by helping produce the hormone melatonin which signals sleep). University of Texas researchers even found that walnuts contain their own supply of melatonin.
Almonds- These smooth nuts provide magnesium, which is a mineral that can provide a higher sleep quality. Journal of Orthomolecular Medicine published a study that discovered that low magnesium levels can disrupt sleep.
Give these bedtime snacks a try and see if you fall asleep faster and stay asleep longer. Share your results in the comments. Remember if you have severe insomnia to consult your doctor.
Reader’s Digest Online