Foods to Help You Sleep

Drinking-tea-by-the-fire

The Best Bedtime Snacks

Did you know that certain foods can help you sleep better at night and wake up feeling more refreshed in the morning? In fact, many foods contain naturally occurring substances that promote sleep. Check out these 5 bedtime snacks that will help you get a quality rest just in time for exams!

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1. Hummus

Chickpeas are an excellent source of tryptophan – a sleep enhancing amino acid which aids in the production of serotonin and melatonin, both of which set your sleep-wake cycle. So, a light hummus snack paired with whole-grain crackers is a good way to prepare for bedtime since it enhances tryptophan delivery to the brain.

2. Nuts (walnuts and almonds)

Walnuts are a natural source of tryptophan. Not only that, but University of Texas researchers have found that walnuts contain their own source of melatonin, which can help you fall asleep faster! On the other hand, almonds are full of magnesium which help improve your quality of sleep and aid in building bones.

3. Chamomile tea

A cup of chamomile tea increases the amount of the amino acid, glycine, in the body. This relaxes muscles and nerves and can help reduce stress!

4. Fruits (kiwi and banana)

Kiwi may be the best bedtime snack! A study from Taipei Medical University in Taiwan found that eating two kiwis an hour before bed can increase sleep by almost a full extra hour! This is because kiwis are packed full of vitamins C and E, folate and serotonin – all of which promote sleep. Additionally, bananas are rich in potassium and Vitamin B6, both of which are necessary to make melatonin.

5. Dairy (yogurt and cheese)

Dairy products like yogurt, milk, and cheese boast healthy doses of calcium, which helps the brain produce melatonin and trigger sleep. In fact, calcium-deficiency may make it difficult to fall asleep.

This article and video was produced by the Peer Health Educator Sleep Team. Sleep Team members are Nagma Grewal, Adelaide Burrows, Courtney Cheng, Hayley Mah, Jenna D’Aurizio and Landon Montag. Special thanks to fellow PHE Jenny Williams for assistance with video production.

https://www.rd.com/health/wellness/foods-that-help-you-sleep/

https://www.eatingwell.com/article/32617/9-foods-to-help-you-sleep/