Falling asleep effortlessly is a luxury that not everyone has. Many of us have developed a routine to help us unwind and sleep, yet our everyday stresses can still get in the way of a good night’s rest. There are countless sleep aids available, both over the counter and by prescription. However, a simpler and healthier approach lies in being mindful of what you eat. By focusing on foods that promote natural relaxation, you can support your body’s restorative sleep needs.
High Sleep Index Foods
You may have heard of tryptophan, the amino acid often associated with feelings of sleepiness after a big Thanksgiving dinner. Tryptophan-rich foods help us feel sleepy since our body converts the tryptophan into neurotransmitters, such as serotonin and melatonin, that help us relax. Turkey, hummus, lentils, and kelp are all naturally high in tryptophan and contain many other beneficial nutrients.
Bananas are another great “sleep index” food; they contain tryptophan, potassium, and magnesium, all of which are natural muscle relaxants. Cherries are a good source of melatonin, a hormone produced by the pineal gland in the brain that can help us get more restful, reparative sleep.
Carbohydrate-rich foods can also promote better sleep. A study published in The American Journal of Clinical Nutrition found that high-glycemic carbohydrates, which increase sugar levels rapidly, encourage sleep when eaten about four hours before bedtime. Jasmine rice, potatoes, carrots, corn, and honey are healthy options.
Calcium, a natural muscle relaxant, helps the brain use tryptophan to create melatonin. Specific food combinations, like whole grain cereals and milk, peanut butter sandwiches, or cheese and crackers, contain balanced amounts of calcium and carbohydrates.
When To Eat
Eating high sleep index foods can calm the nervous system and trigger sleep-inducing hormones. However, the timing of your meals can affect your sleep quality. Avoid having a large meal right before bedtime as it can interfere with sleep. Since tryptophan takes at least an hour to reach the brain, it’s important to plan your meals accordingly.
It’s also best to avoid consuming rich, high-fat foods close to bedtime as they require more effort to digest and may cause stomach upset and heartburn. You should also keep your fluid intake in check, as drinking too many fluids can lead to multiple bathroom trips during the night. In particular, caffeinated beverages should be limited, as they stimulate the body and act as diuretics, which can negatively affect your sleep.
Natural Sleep Aids
As mentioned earlier, there are a plethora of sleep aids available that can provide short-term relief, but they often come with a long list of detrimental side effects and can be habit-forming. Plus, these powerful drugs can interfere with a number of critical biological processes.
For a healthier and more relaxing sleep, try turning to natural supplement solutions instead. Honokiol, an extract from magnolia bark, has been used in Eastern medicine for centuries and is now gaining popularity among health professionals for its various benefits, including its relaxing properties and support for a good night’s sleep. This natural extract has a calming effect that can help support a healthy mood and encourage a natural transition to sleep.
Rather than seeking maximum response to every problem like modern society often encourages, adopting a softer and gentler approach when it comes to relaxation and sleep can be more beneficial. Including high sleep index foods in your diet, along with calming supplements like honokiol, can help you relax, enjoy restful sleep, and wake up feeling refreshed. Other useful sleep-supportive measures include practicing mindfulness and relaxation techniques, such as meditation and deep breathing.
Getting a good night’s rest is essential for overall health and well-being. When you support your natural sleep rhythms and cycles with the right foods, supplements, and relaxation measures, you’ll experience greater physical energy, mental clarity, emotional balance, and better health in general.
