When you are trying to lose weight, getting a good night’s sleep is a game changer. Unfortunately, falling asleep and staying asleep throughout the night can be challenging. Though I’m not a fan of snacking, if you’re struggling to get a full eight hours, some of these foods in snack sized amounts might help.
Bananas are a great source of magnesium, a natural muscle relaxant. They also contain potassium and vitamin B6, which can help regulate your sleep cycle. If you eat a banana with some almond butter before bed it might help you sleep better.
Almonds are another excellent source of magnesium, as well as being high in calcium and tryptophan. Tryptophan is an amino acid that helps your body produce serotonin, a hormone that makes you feel calm and relaxed. Eat a small handful of almonds before bedtime, and you should be able to fall asleep more easily.
If you’re looking for other foods high in magnesium, healthy choices would be dark chocolate, avocado, pumpkin seeds, nuts, beans, and whole grains.
- Passionflower Tea
Passionflower tea has long been used as a natural remedy for better sleep. It contains compounds that have a sedative effect on the body, and it’s also caffeine-free, so it won’t keep you awake at night. Drink a cup of passionflower tea an hour or two before bedtime.
Sweet dreams are made of… kiwi. A 2011 study of 24 subjects found that eating two kiwi fruits one hour before bed helped subjects fall asleep faster and stay asleep longer.
Cherries are one of the few natural sources of melatonin, a hormone that helps regulate your sleep cycle. Eat a handful of cherries before bed, or drink cherry juice or tea.
Popcorn may not be the first food you think of when it comes to sleep aids, but it contains small amounts of magnesium and tryptophan—an amino acid that promotes relaxation and drowsiness. So, if you’re looking for a late-night snack to help you sleep better, reach for a small bowl of homemade popcorn.
Turkey is also a good source of tryptophan. It’s also a good source of protein, which can help promote muscle growth and repair while you sleep. Other sources of tryptophan include chicken, eggs, cheese, nuts, and seeds. You can also find tryptophan in some fruits and vegetables like bananas, pineapple, spinach, and pumpkin.
There are a variety of foods that can help promote better sleep. If you’re having trouble sleeping through the night, which one of these foods might you incorporate into your diet?