The majority of us have personally experienced the effects that food and certain nutrients can have on our energy levels. Take coffee for example. The first thing you do when you wake up in the morning is drink a warm cup of coffee to help you feel more energized and awake. Some skip the coffee, and opt for green smoothies, or caffeinated alternatives that give them the same results.
In the same regards, there are certain foods that can actually help you sleep. With as many as 35% of Americans suffering from insomnia, and even more that tend to wake up multiple times throughout the night, it’s understandable that many of us are out there looking for natural sleep aids that can help us get a good night’s sleep.
And although sleep is a complex issue, there are a few science-backed food and drinks that can help you relax, while promoting better sleep.
Here are a few that you can try.
Not only are kiwi’s absolutely delicious and filled with nutritional benefits, but studies have also shown Kiwi to promote better sleep when taken right before bed. This is because kiwis are rich in serotonin and antioxidants, both of which can improve sleep quality when taken before bed.
One study found that participants who ate kiwi before bed over time were able to fall asleep almost 40% more quickly than when they didn’t eat anything. Not only that, but they were actually able to stay asleep, and their total sleep time increased by 13%!
So, it’s a magic bullet, but try eating 1–2 medium kiwis before bed as this may help you fall asleep faster.
2. Sweet Potatoes
Sweet potatoes are warm, cozy, and definitely one of my top comfort foods. It just so happens that they’re also rich in magnesium, which is a mineral that helps improve sleep quality! This is because magnesium plays a direct role in helping reduce anxiety, and promote relaxation, which can help you slip into a peaceful and restful slumber.
3. Green Tea, Chamomile Tea, and Passionfruit Tea
Take your pick! Although tea is technically a caffeinated beverage, there are 3 types of tea that can actually include and promote sleep.
The first of the bunch is Green Tea. Green tea has been shown to help lower stress and anxiety levels, which in turn can help promote better sleep. It contains L-theanine, which is an amino acid that, when consumed, helps calms the nervous system while reducing anxiety by increasing alpha waves in your brain. This induces relaxation, which can help you fall asleep much faster.
Then there’s chamomile tea - a popular choice for insomniacs! Drinking chamomile tea before bed is certainly worth a try. This is because (like kiwi) Chamomile contains antioxidants that may promote sleepiness.
Finally, my personal favorite, is Passionfruit Tea. This one is a little more uncommon, but it’s my best kept secret.
Passionfruit tea is not only rich in antioxidants, but there have been studies that show passionflower helps increase the production of GABA. GABA, found in many natural sleep supplements, actually works to inhibit other brain chemicals that induce stress. This calming effect can promote sleepiness.
Seeds are another great source of magnesium, which (as mentioned previously) is an essential mineral for promoting better sleep.
Magnesium is also believed to be helpful for reducing anxiety, making it yet another good option for helping you relax before bed.
I recommend 1/4 cup serving of pumpkin seeds (my favorite) a few hours before bed. This contains over 500mg of magnesium. You can eat them raw, or easily sprinkle them over a salad or bowl of yogurt.
5. Nuts - particularly walnuts!
Nuts in general are a great addition to your diet. This is because they’re a rich source of protein and healthy fats, which is essential in maintaining a healthy and happy body!
However, certain nuts such as walnuts, almonds, macadamia, and pecans, are filled with magnesium! And, as I mentioned before, when it comes to relaxation and sleep, magnesium is probably your best friend here.
Hopefully some of these solutions help you get a little more rest tonight. And of course, if you have your own tried sleep aids, please leave them in the comments below as it may help other readers! And finally, if you’re looking for that extra support, then a natural liposomal sleep aid such as 2x4 Better Sleep can help you get some much needed rest.
Having trouble sleeping? Try adding foods rich in magnesium and antioxidants into your diets! Certain teas can also be incredibly helpful in reducing stress, and promoting relaxation in order to help induce sleep.
Hopefully, this information has inspired you to add some of these foods and drinks to your diet at least on occasion. They’re easy items to incorporate, and even small changes can have a positive impact on your health and well-being, not to mention your sleep quality too.