In today’s fast-paced society, long days, late nights and a chronic lack of sleep are common complaints among Americans on the go. Busy schedules leave little time for yourself, which means that getting a good night’s rest is often hard to come by. And the distraction of technology doesn’t help us sleep, either. Approximately 63% of Americans say that their sleep needs are not being met during the week. But such a problem can easily be fixed with a few small changes to your diet. Here are eight foods that can help you get a better night’s rest naturally.
Fish: Fish is rich in the amino acid tryptophan, which raises serotonin levels that assist in producing the sleep-cycle controlling hormone melatonin.
Dairy: Dairy products like yogurt and milk are rich in melatonin-boosting calcium. Various studies have found that if you are calcium-deficient, you may have a more difficult time falling asleep.
Cherries: Cherries are one of the few foods that contain melatonin. Researchers who conducted a study found that participants who drank one glass of cherry juice in the morning and another glass of cherry juice at night reported better sleeping habits within two weeks.
Bananas: Bananas are rich in potassium, but they’re also a good source of magnesium. These minerals help relax overstressed muscles. Magnesium deficiencies have also been related to restless leg syndrome, which can interfere with a good night’s sleep.
Nuts: Nuts are a good source of magnesium and calcium, which, as previously mentioned, can help you sleep. In addition, nuts contain unsaturated fats that help improve your serotonin levels. The protein you get from nuts can also help you maintain a stable blood sugar level.
Hummus: Chickpeas, the main ingredient in hummus, are rich in tryptophan, folate and vitamin B6. These nutrients are important to a restful sleep because folate helps regulate sleep patterns and vitamin B6 helps regulate your internal body clock.
Dark Leafy Greens: These greens are rich in potassium, magnesium and calcium, all of which play a key role in regulating and helping you sleep.
Tea: What could be more soothing than a hot cup of herbal tea before bedtime? Hot tea has been proven to help you sleep better thanks to its sleep-inducing properties and the amino acids that help reduce stress and promote relaxation.
Information gathered from an article originally published on Fox News.