Some nights, sleep comes quickly and easily; before you even realize it, you're drifting
off to dreamland.
Other nights?
Well, you know.
While it can be tempting to turn to medication, meditation, or even more extreme measures
to catch some z's, the best solution could be a lot simpler: according to science, these
foods may be the key to a restful night.
Peanut butter
This sandwich staple contains tryptophan, the famous amino acid that makes you want
a nap after Thanksgiving dinner.
But since your body doesn't make tryptophan on its own, you have to eat foods that contain
it to enjoy its sleep-enhancing qualities — so try some PB on toast as a bedtime snack.
Tryptophan's power as a sleep aid is a one-two punch: it also triggers the release of serotonin,
the hormone that helps you relax.
Looking for more foods that contain this magical acid?
Try hummus or lentils, and sleep tight.
Yogurt
Once again, our old pal tryptophan is the secret to this sleepytime snack: dairy products,
including yogurt, all contain the amino acid.
But yogurt is also a good source of calcium, which helps reduce stress and stabilize nerve
fibers in your brain — and a stable brain is a well-rested brain.
Cherries
According to research, there's one useful way to increase the amount of time you spend
in bed, as well as how long and how well you'll sleep:
"Have a cherry."
Science suggests that eating tart cherries can improve sleep quality, while studies have
found that eating or drinking a cherry-based product from the Jerte Valley in Spain, specifically,
can help you sleep sounder and stay asleep longer — which is good, because there's
nothing worse than having your sleep cut short.
"Did you wake me up?"
Peas
These tiny green spheroids can be a big help at bedtime, thanks to a compound called pantothenic
acid.
It stimulates healthy brain activity during sleep, and helps your body produce melatonin,
which regulates your sleep cycle.
So if you've got insomnia, give peas a chance!
Popcorn
If you watch a movie before bed, don't forget the popcorn: it might just help you sleep.
This salty snack is chock full of carbohydrates, which help stimulate the transfer of the tryptophan
you've ingested over the course of the day into your brain.
Next stop?
Dreamland.
Edamame
Ladies, this one's for you.
Soy products like edamame can help alleviate menopausal hot flashes, which are disruptive
among… well, you know.
"Women of a… certain age."
These foods contain natural compounds that are similar to estrogen, which helps your
body maintain hormonal balance — and keep your cool overnight.
Almonds
According to the Cleveland Clinic, almonds can increase the levels of serotonin .
in your body, helping you to relax and enjoy a solid snooze.
The unsaturated fats in almonds are healthy all around, but watch out for saturated and
trans fats if you're concerned about your sleep quality; they can actually lower your
serotonin levels.
Bananas
Feeling tense?
Go bananas!
This portable fruit contains both potassium and magnesium, which help relax your muscles
and get you comfortably ready for dreamland.
Honey
According to the American Sleep Association, the natural sugars in honey help slow your
body's production of orexin, a neurotransmitter that makes you more alert.
The less orexin in your system, the easier you'll drift off.
Of course, that also means you should avoid honey altogether if you need to stay up all
night.
"Hey, you awake?"
Chocolate
According to a 2016 study from researchers at the University of Edinburgh, magnesium
is critical when it comes to regulating sleep-wake cycles.
And while many foods contain this essential nutrient, all you need to know is that dark
chocolate is one of them.
That's right: chocolate makes everything, including sleep, a little bit sweeter.
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