We all know that the human body needs sleep to function; your body and brain do so much for you that it really is vitally important to give them 7-8 hours of rest every night. Some of us find it difficult to wind down after a long day, but sleep, especially now in light of the COVID-19 pandemic, is so important- it’s a key component of boosting your body’s immune system.
Before we give you the list, we want to preface it with the fact that being active throughout the day and working out will aid your sleeping patterns. Also, we would like to explain that tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It plays a vital role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep. It is also what makes you sleepy after Thanksgiving turkey!
Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:
- Edamame: one cup of soybeans has over 122% of your daily of tryptophan. Edamame is also the healthiest and freshest way to eat soy.
- Halibut: is a fish that is rich in B6, a natural sleep aid. B6 can also help relieve leg cramps because it induces the production of serotonin.
- Miso: the amino acids in miso (fermented soybeans) boost the body’s production of melatonin, which is a natural sleep inducer.
- Flax Seeds: when it’s sadness or worry that is keeping you up at night, sprinkle a couple tablespoons of flax seeds on your meal at night, its high in omega 3 fatty acids, which affect the brain as natural mood lifters.
- Oatmeal: a rich source of melatonin, which natural causes sleepiness, coupled with the warmth, leads to a goods nights rest!
- Warm Milk: not just a myth! The calcium in the milk helps the brain absorb the tryptophan also found in milk. Plus, psychologically, most of us remember this as a childhood bedtime drink.
- Greek Yogurt: the protein in greek yogurt stabilizes your blood sugar and suppresses your appetite during the night. The calcium aids in stress reduction, which allows you to calm down and recover from your day- leading to a better night’s rest.
Hard BoiledEgg: the protein in the egg will keep you full all night because the digestion of protein is long and slow.
- Almonds: a good source of magnesium, which helps the muscles in your body to slow down and relax. As soon as your muscles relax, so does your brain- which means sleep! Almonds also contain a protein which stabilizes blood sugar, leading to more restful sleep.
- Chamomile Tea: this tea has been used for centuries as a natural sleep-aid because of its widely known soothing effects on anxiety.