Sleeping disorders are getting common in all age group people without any gender discrimination. There is an up going ratio of insomnia patients. It often happens that you keep folding on your bed but can’t get a sound sleep. You have to spend a hectic day next morning and want to sleep. In this condition you go with the option of sleeping pills. But wait! You had a lot more stuff in your refrigerator that can induce sleeping. There are some foods which are rich in tryptophan. Tryptophan and some other substances are amazing sleep inducing substances. You can take these foods to boost your sleeping pattern without any side effects. These foods also help to control sleep regulating hormones as well as relaxing and stress control. Here we have a list of top 10 foods for better sleep.
Eat these 10 foods for better sleep
If you want to sleep and failed to do so then it’s better for you to go to kitchen and pick some super foods which help you to sleep in a sound manner.
Firstly go with the option of a glass of warm milk. Make it a habit to drink a glass of milk at night before going to bed. Milk is a good source of tryptophan and also a rich source of calcium which helps to calm your stress. If you add one spoon of honey or a pinch of saffron in warm milk then it would be even better.
Bananas are a rich source of potassium, magnesium and vitamin B. it helps to relax your muscles. They are rich in tryptophan and also melatonin which is also a sleep inducing substance produced bu pineal gland.
Walnuts are including in the list of super foods which you have to take on regular basis. This dry food also carries a good quantity of melatonin and serotonin. These two helps to control your sleep and wake cycle.
- Green tea
Green tea is good for the whole body functioning. It helps to improve your metabolic system and carries a low level of caffeine. It also helps to keep you calm. If you take green tea during your routine work in day time then it will automatically effect at night to sleep better.
It has the same health benefits and properties as that of milk but with the more protein intake. Go with the low fat and sugar free yogurt. It makes you feel fuller and better nutrient intake is going to be great.
- Oat meal
It is a rich source of calcium and magnesium. Oat meal is the best choice for the night-time snack. If you are following low calorie diet plan and your hunger pangs are creating some hindrance in sleeping. The best thing to eat would be the oatmeal with the milk, honey and bananas. It is very healthy and yummy treat for the tummy.
- Chamomile tea
Chamomile tea is the best to take at night before going to bed. You can take your green tea during day time but at night German chamomile flowers are best. Boil 1 cup of water with the 2 tea spoon of chamomile flowers for fifteen minutes. Take that tea at night. It can do wonders as it aids sleep in higher amounts and relief anxiety.
This food is great to have on daily basis. It carries Q10 coenzymes and the tryptophan. It is an instant source of energy. It is better to take this with the other mentioned foods in the list. This mixing would result in more effectivity.
Chick peas are low in fat and at the same time the rich source of serotonin boosting vitamin B6 and protein source. You can take it at night as serotonin helps to sleep better. Try some low fat hummus to save you from unnecessary fat intake at night.
- Fresh herbs
Herbs are very calming and soothing. You can take some natural mixed herbs like basil and thyme at night to have a sound sleep. You can use these herbs in accordance to your own option. You can use it in form of tea, smoothie or sauces.