10 Foods That Help You Get A Quality Sleep

Whether you’re an early bird or a night owl, sometimes you simply can’t get to sleep - however tired you are. You could try counting sheep, having a soothing bubble bath or reading a bedtime story, but the best remedy to a sleepless night is a balanced diet.
What you eat could be seriously affecting the quality of your slumber. So, to help you get the forty winks you need, here are a few foods and drinks you should add to your diet:

1.Milk

Did your grandma used to tell you to drink a warm glass of milk before bed? Well, you should always listen to your elders, especially when it comes to this tip. Milk is filled with the amino acid tryptophan which, alongside serotonin, can make falling asleep easier.

2. Salmon

Salmon and oily fish are full of vitamins and nutrients that are great for your overall health, and Vitamin B6 found in these fish can help your body make melatonin – the sleep-inducing hormone triggered by darkness.
So, whether you serve your fish smoked with cream cheese in a bagel or accompanied by fresh asparagus and cracked pepper, it may be time to purchase this healthy indulgence.

3. Chamomile Tea

Chamomile tea not only tastes delicious, but it helps to raise your body’s glycine levels, which relaxes your nerves and muscles as a mild sedative would. It may not make you fall asleep, but it will certainly prepare you for a peaceful night’s kip.

4. Bananas

You’d be forgiven for thinking that bananas are more of a breakfast or snack food, but in fact this potassium-rich fruit can be enjoyed at any time. Bananas are another good source of vitamin B6, which (as stated above) is needed to make melatonin.

5. Cherries

Very few foods naturally contain our good friend melatonin, but cherries are the exception. Research has found that drinking tart cherry juice can make you sleep for (slightly) longer and better.

6. Walnuts

Whether topping a salad or baked into a cake, walnuts provide crunch to some of my favourite recipes. But did you know they could also help you sleep better at night?
Walnuts contain tryptophan, an amino acid that induces sleep by producing serotonin and melatonin in the body. This could make you snooze longer and better. Scientists at the University of Texas have found that walnuts also contain a small amount of melatonin.

7. Lettuce

Not only is a salad a healthy lunchtime meal, if it’s packed with lettuce it can also help you get some kip. Lettuce contains lactucarium that has sedative properties similar to opium.

8. Jasmine Rice

When cooking, white rice may not be your first choice as there are ‘healthier’ alternatives out there. However, according to the American Journal of Clinical Nutrition jasmine rice has a high glycemic index, which can help you fall asleep quicker.

9. Kale

So, you know eating your greens is important, but did you know leafy greens like kale are a good source of calcium? Calcium helps create more of the slumber-inducing
melatonin.

10. Hummus

A great snack and an ideal dip, hummus is a tasty treat made of chickpeas. Like many of the foods in this list, hummus is a good source of tryptophan and therefore can aid snoozing.