In the morning, try to avoid too many caffeine and sugar-laden beverages, as they can keep you awake. Instead, try to eat foods rich in magnesium, which is associated with good sleep. Spinach, nuts, seeds, and black beans are all high in magnesium. In addition, certain drinks can help you sleep, including herbal teas and warm milk. However, Kirkpatrick recommends cutting out caffeine by 2 p.m., as caffeine is an effective stimulant and may even keep you awake.
Poultry contains tryptophan, an amino acid that helps make serotonin and melatonin, hormones that regulate our sleep cycles. Fish and vegetables contain plenty of vitamin B6, which is necessary to produce melatonin, which is triggered by darkness. Kale is a good source of calcium and can help you sleep. Eat plenty of fruit, vegetables, and oats to support your body’s natural production of sleep-inducing hormones.
The benefits of eating a high-quality, balanced diet include increased alertness, reduced inflammation, and better sleep. Fish high in omega-3 fatty acids are linked with better sleep. And the great news is that fatty fish can be delicious, too. You can even eat the bones while preparing dinner. These nutrients are essential to your overall health, so include a little bit of them in your meals. If you want to eat fish with high omega-3 content, salmon is a great option.
Bananas are also excellent before bed. Bananas contain magnesium, potassium, and tryptophan. All of these substances help relax the muscles, making sleep easier. And because bananas contain tryptophan, they can help you sleep better. Tryptophan is an amino acid precursor, so eating a banana before bedtime can improve your sleep. This is a delicious, nutritious snack, and it helps you sleep better.