5 Foods That Help You Sleep

Dark red cherries

Should you let yourself have that midnight snack if you're having trouble sleeping and you think hunger might be part of the problem? Here are five foods that can actually help you drift off:

1. Cherries. Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.

2. Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.

3. Toast. Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep.

4. Oatmeal. Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.

5. Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep.

 

 

 

 

 

 

 


2 months ago, said...

Black Raspberries are Excellent if they are in season. Beautiful fruit found in the United States and Europe.


3 months ago, said...

VEGETABLES ARE GOOD FOR YOU.


3 months ago, said...

What is more exciting? White Cauliflower? Or Green Broccoli? Vegetables may never cause anyone to be Fat or Overweight. Vegetables are only Turn Black after They are Spoiled. Keep Vegetables Fresh...............................


6 months ago, said...

I moved to Texas to take care of my mom, well I ended up losing my job of 20years, I'm really the only one my mom will let bath her, take care of her, I really need a paycheck, I want to do what I have to, I can be her care giver


9 months ago, said...

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over 1 year ago, said...

Awessome to know this. I appreciate this article. Thank you.


over 1 year ago, said...

I have tried so many technic to have a good sleep but nothing works for me but I can say we avoid eating roasted things,nuts,coffee,tea,tobbeco, sugger And try to do excersise every quarter of week do not think too much Is there any one who can help me


over 1 year ago, said...

Have tried several of these things, and find that many things help a little, but after 50 you're just not going to get zonked. One thing to try is...move the clock. I had a clock radio near my pillow. I wondered if I had not trained myself to wake up to see what time it was. I turned it backwards to break the spell, I slept better. Then I removed it altogether. Anything electric is going to emit a sound, if not, something a lot worse. The tart cherry juice works, but only for two days, the body gets used to it or the deficiency is made up for, it doesn't work every night. Prepare for a jolt, that stuff is some kind of tart. I have mixed it with pale dry ginger ale with good results. It stretches it, it's seven dollars a quart, stretching it is good. You can freeze it so you don't waste a drop. Another thing is to have a foot exposed to light, a streetlight coming in the bedroom window for example. We are indoors so much, we have lost natural triggers. Turn the computer off a few hours before bed, of course. I go to sleep with the first yawn, thinking that I have to do my part. While I wake several times during the night, I am able to go right back and don't feel like I am fighting myself. Waking up is not bathroom breaks, I purposively don't go so that doesn't get the upper hand. Some say wear socks to bed, it promotes sleep. Program yourself for sleep. Mind is the builder. Eight hours of sleep is not even a goal anymore, but before I go to sleep, I have programmed myself....I want to sleep deeply for four hours and wake refreshed. It works when I'be done it.


almost 2 years ago, said...

I those advice I would take them no so I can life healthier .


about 2 years ago, said...

Its a very useful article.


about 2 years ago, said...

I learned a lot of what to eat and why. Thanks for this much needed information. I just joined and read some of the feedback. I feel better knowing there are others like me and your editorials help a lot. Keep them coming.


over 2 years ago, said...

i too had insomnia for years but don't anymore because i take a good quality cal-mag supplement now at bedtime. not sure i can say brands, but i like solgar, it says to take five, but i take 3 at bed time; i can really tell when i don't remember to take it. too much is a tummy upset the next day.


over 2 years ago, said...

Thanks. It is really a very good, specific on the subject & useful article. Anybody having a problem of getting a sound sleep, will be benefitted.


over 2 years ago, said...

Maybe this is why I often crave toast or oatmeal at bedtime. Good to know! Thank you!


over 2 years ago, said...

Some of the foods I knew helped, but some I didn't.


almost 3 years ago, said...

Very helpful. This explains why sometimes I am ready for a nap around mid-morning after eating oatmeal and cherries for breakfast. Thanks.


almost 3 years ago, said...

Ever since I had sleep deprivation, I developed a form of insomnia myself, which has never happened before in my life. It's all new to me and, of course, I hate it! :p Anyway, on top of the foods/drinks that will help, I've also read that certain lights from TV and computer, will help keep people awake longer. I bought these amber colored glasses which block out blue light and I wear them two hours before going to bed. I figure they help and I bought them on Amazon.com for like 8 dollars, so worth the try. They're Uvex glasses. I bought the ORGANIC tart cherry concentrate, and take two tablespoons before sleep. I also take a tablespoon of ORGANIC blackstrap molasses. If the mind is overactive (any time of the day, and especially at night before sleep) I make sure to close my eyes, take deep breathes, in through nose, hold for 3-4 seconds, out through mouth; in my mind I focus on one object (a glowing bar which brightens a little as I exhale) and that's it. Focusing on the object helps take my mind off of other things. I'd not say it "cures" it but it helps. Couldn't hurt to try. :-) Try to be happy too. Smile while doing deep breathing, if you can. Laugh a little. Being in a good mood will help, I'd think. This is also new to me, so I'm just giving you my novice opinions. ;)


almost 3 years ago, said...

I use Melatonin tablets, but would like to find something more natural for help. This does it. Thank you.


almost 3 years ago, said...

Sempre é bom saber o que comer para ajudar a dormir e assim abandonar de vez os remédios indutores do sono. Sono sem contra-indicação é o melhor!!!


almost 3 years ago, said...

I love your article and wanna add something that Warm Milk with adding one teaspoon of honey in it is very good for getting a good night sleep. I have a link to share - Insomniacs' mental health


almost 3 years ago, said...

i have a terrible time fsalling asleep. Melatonin does not help me to fall asleep either. i find staying away from protein and anything that has sugar in it or will turn into sugar like starches. ..will give me a better chance to get some sleep. but if a slip and drink a glass of wine. or eat anything that is sugar. and i am awake all night. i did use percocet after three surgeries. and i could sleep with those. pills. but when i tried to get away and not be dependent on them. that is when i have had the worst sleep;less night. i have tried natural herb recommended for sleep. they do not work. now, i am about to try lunesta. i will try to write back after a few weeks to let you know how that pill works.


almost 3 years ago, said...

lots of help thanks


about 3 years ago, said...

did not know about the cherrys but do the bannana when I can not sleep wich happens a lot


about 3 years ago, said...

Sleeping a full night is something I look forward to. At 59, six hours of sleep is difficult for me. I am always reading and looking for natural ways to fall asleep and to stay asleep.


over 3 years ago, said...

I have no problem going to sleep but staying asleep is the problem.The doctors have been non-productive in my sleep problems. Reading this article has helped me so much. Thanks for taking the time to write this article for me and others that suffer from sleep problems.


over 3 years ago, said...

Thank you, it is always to be informed about health issues.


over 3 years ago, said...

Green and yellow vegetables (Spinach, Squash, Artichoke, or the always popular Brussel Sprout) are quite necessary for general happiness and a calm outlook. A finely tuned mind often needs to be calm. Rest every once in a while.


over 3 years ago, said...

This doesnt cover my sleep problems,Ivr tried everything,nothing works.


over 3 years ago, said...

Didn't know cherries helped


over 3 years ago, said...

I was not aware that oatmeal causes a rise in blood sugar (mind revealing your source for this info?), I have type-2 diabetes, For the last 4 years, I have been eating oatmeal (rolled oats) in one of two ways, i.e., I make waffles using oatmeal as the main ingredient and I have it as a cereal with soy milk, a little butter, a lot of cinnamon and a tablespoon of Xylitol everyday as my first meal. As a result, with other factors, e.g., life-style change, elimination of sugar, etc., my HA1C went from 13.1 to 6.9 in 14 months and I no longer require diabetic medication, my understanding is that it is high in complex carbohydrates.