Getting a good night’s sleep can be hard work! Between long days at the office, late-night TV binges, and stressful lives, it can be tough to get your body into that relaxed state of mind where you’re ready for sweet dreams. Adjusting your diet can help–but what foods make you fall asleep faster?
From magnesium-rich snacks to melatonin-containing fruits, these delicious treats may help solve all your sleeping woes. So if insomnia is keeping you up at night, try some of these tasty options. Let’s learn what foods make you fall asleep faster.
Table of Contents
Foods Rich in Magnesium
Magnesium is an essential mineral for healthy sleep and can be found in a variety of foods. Eating these foods can help you fall asleep faster and stay asleep longer.
Nuts and Seeds
Nuts such as almonds, cashews, walnuts, peanuts, and pistachios are all rich sources of magnesium. Additionally, pumpkin seeds, sunflower seeds, sesame seeds, and flaxseeds are also good sources of this important mineral. Adding some nuts or seeds to your diet may help improve your sleep quality.
Legumes
Legumes such as beans (black beans, kidney beans), lentils, and chickpeas are excellent sources of magnesium. Incorporating legumes into your meals is an easy way to get more magnesium in your diet without having to make drastic changes to what you eat daily.
Whole Grains
Whole grains like oats, quinoa, and brown rice contain high amounts of magnesium that can help promote better sleep at night. Try swapping out white bread or pasta with whole-grain options for breakfast or lunch. It will give you the energy boost you need during the day while providing beneficial minerals for improved rest at night!
Including these foods in your regular diet will ensure that you are getting enough magnesium each day so that you can enjoy restful nights filled with deep sleep.
Foods High in Tryptophan
Tryptophan is an essential amino acid found in many foods that have been linked to improved sleep. It plays a role in the production of serotonin, which helps regulate mood and sleep cycles.
Tryptophan also helps produce melatonin, a hormone that regulates your body’s internal clock and tells you when it’s time to go to bed.
Dairy Products
Dairy products are a great source of tryptophan. Milk, yogurt, and cheese all contain high levels of this amino acid which helps your body produce serotonin to regulate sleep.
A glass of warm milk before bed is an old remedy for insomnia that may actually work!
Bananas
Bananas are also a good source of tryptophan. Eating one or two bananas before bed can help you get to sleep faster and stay asleep longer. The natural sugars in the fruit will give you an energy boost while tryptophan works its magic on your brain chemistry.
Eggs
Eggs are a great source of tryptophan, which can help to improve your sleep quality. Consuming eggs for breakfast or dinner will provide you with enough tryptophan to last through the night and prevent waking up due to hunger pangs or low blood sugar levels.
Eating foods high in tryptophan can help you get to sleep faster and improve your overall sleep quality.
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Foods Containing Melatonin
Melatonin is a hormone secreted by the pineal gland in response to darkness. It plays an important role in regulating our circadian rhythm, or internal clock, which controls when we feel sleepy and when we wake up.
When it gets dark outside, melatonin levels rise; when it’s light out, they drop off again. This helps us stay on schedule with our natural sleeping and waking cycle so that we’re more likely to feel tired at night and alert during the day.
Tart Cherries
Tart cherries are one of the best natural sources of melatonin. Studies have shown that drinking tart cherry juice can help improve sleep quality and duration, as well as reduce insomnia symptoms.
Tart cherries contain a high concentration of melatonin, which helps regulate your body’s sleep-wake cycle. To get the most out of this natural source of melatonin, try adding some tart cherry juice to your evening routine or having a small bowl before bedtime.
Tomatoes
Tomatoes and tomato products such as tomato sauce, ketchup, and canned tomatoes also contain naturally occurring melatonin levels. The amount varies depending on how ripe the tomatoes were when harvested and processed into food products but it is generally believed that eating these foods can help promote better sleep habits in adults.
Try adding some diced tomatoes to your dinner plate or making a quick pasta dish with tomato sauce for an easy way to get more melatonin into your diet.
Walnuts and Almonds
Walnuts and almonds are two other great sources of naturally occurring melatonin that can be easily incorporated into one’s diet. Walnuts are especially beneficial for improving overall sleep quality due to their high concentrations of magnesium and tryptophan, both known for their calming effects on the body’s nervous system.
Almonds also contain significant amounts of both magnesium and tryptophan, so snacking on them throughout the day could help boost nighttime restfulness without resorting to medication or supplements.
Herbal Teas to Help You Sleep Better
Herbal teas are a great way to help adults improve their sleep quality and fight insomnia. They provide a natural, calming effect that can be enjoyed before bedtime or throughout the day for those who struggle with getting enough restful sleep.
Herbal teas contain various herbs and plants that have been used for centuries to promote relaxation and reduce stress levels.
Chamomile Tea
Chamomile tea is one of the most popular herbal teas for helping you get a good night’s sleep. It contains compounds that act as sedatives, calming your nerves and allowing you to drift off into dreamland more easily. Chamomile tea can also help reduce stress levels and anxiety, making it easier to relax before bedtime.
Lavender Tea
Lavender has long been used in aromatherapy for its soothing properties, but drinking lavender tea can also be beneficial when trying to improve your sleep quality. The aroma of lavender helps calm the mind and body while providing a sense of relaxation that will make it easier to fall asleep quickly.
Valerian Root Tea
Valerian root is a popular herb used in natural remedies for insomnia due to its sedative effects. Drinking valerian root tea before bedtime can help promote deeper sleep by reducing restlessness and increasing relaxation levels throughout the night.
Herbal teas are a great way to get the restful sleep you need and can help relax your body before bedtime.
Conclusion: What Foods Make You Fall Asleep Faster?
To have better sleeping habits, it is important to know what foods make you fall asleep faster. Eating foods rich in magnesium, tryptophan, and melatonin can help increase your serotonin levels for better sleep. Herbal teas are also a great way to relax before bedtime and prepare for a good night’s rest.
So next time you’re having trouble falling asleep quickly, consider incorporating some of these foods into your diet. They may just be the key to getting that much-needed Zzzs!