In her book The Sleep Revolution, Arianna Huffington discussed the ever-growing sleep deprivation crisis in our country and how the lack of a good night's sleep is effecting healthy lifestyles, productivity at work, and even our personal relationships.
While some people might turn to sleep technology to help them catch some Zs, doctors recommend grabbing some healthy food before you hit the pillow. Dr. Karampahtsis, Naturopathic doctor and founder of ProlifeStream, suggests that the food we consume before bedtime could help aid us in getting to and staying asleep.
University of Texas researchers found that walnuts contain their own source of melatonin. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin which may help you fall asleep faster.
A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are low, it makes it harder to stay asleep. By eating some almonds, which are rich in magnesium, you could trigger a calm effect and help you get some quality sleep.
According to researchers, drinking tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative. Chamomile tea has a sedative effect that can help your brain relax and fall asleep.
Low magnesium can cause anxiety, irritability, and muscle cramps, all things that interfere with sleep. Avocados are known to be rich in magnesium, and a small serving of this delicious fruit before bed could help relax your muscles and nervous system.
Proteins contain a higher amount of the amino acid glycine that has a relaxing and sedative effect on the nervous system and muscles. By having a little bit of protein before bed such as turkey, chicken, or eggs, you could help your body wind down.
While you can't have Thanksgiving turkey everyday to put you into a food coma, hummus made from chickpeas (also called garbanzo beans) are also a good source of tryptophan that can help you sleep and stay asleep.
Passion Fruit Tea
An Australian study found that drinking a cup of passion fruit tea one hour before bed helped people sleep more soundly. Researchers believe that Harman alkaloids—chemicals found in high levels in the flower—act on your nervous system to make you tired.