Looking for a good night's sleep? Start with a banana and a handful of your favorite nuts. Bananas are rich in potassium and magnesium, nutrients that help relax muscles and promote better sleep quality [2].
Did you know that high glycemic index foods like white rice can actually help you fall asleep faster? These foods can increase the availability of tryptophan in the brain, which is essential for melatonin production, thereby enhancing sleep onset [1].
Magnesium is your friend when it comes to sleep. For instance, almonds are packed with magnesium, a mineral that has been shown to improve sleep quality and reduce insomnia symptoms [4].
Let's not forget about Tryptophan, an amino acid that's crucial for setting your body's circadian rhythm. Walnuts are a great source of Tryptophan, which plays a vital role in melatonin synthesis and can aid in better sleep regulation [2].
If you're struggling with insomnia, consider sipping on some lettuce tea with mint before bed. This herbal infusion is known for its calming effects and may help improve sleep quality [3].
Chamomile tea is also a great option; it calms your nervous system and can help reduce anxiety, making it easier to fall asleep [5].
And don't overlook passion fruit tea! Drinking it an hour before bedtime can really work wonders, as its sedative properties can promote relaxation and improve sleep onset.
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References:
- Heather A Hausenblas, Tarah Lynch, Stephanie Hooper, Aahana Shrestha, Doug Rosendale, Jennifer Gu. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial.. PubMed. 2024.
- Arman Arab, Nahid Rafie, Reza Amani, Fatemeh Shirani. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.. PubMed. 2023.
- Rosa M Ortega, Ana Isabel Jiménez-Ortega, Rosa M Martínez García, Adrián Cervera-Muñoz, María Dolores Salas-González. [Properties of milk in sleep induction].. PubMed. 2023.
- Yingting Cao, Shiqi Zhen, Anne W Taylor, Sarah Appleton, Evan Atlantis, Zumin Shi. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up.. PubMed. 2018.
- Gorica Djokic, Petar Vojvodić, Davor Korcok, Anita Agic, Anica Rankovic, Vladan Djordjevic, Aleksandra Vojvodic, Tatjana Vlaskovic-Jovicevic, Zorica Peric-Hajzler, Dusica Matovic, Jovana Vojvodic, Goran Sijan, Uwe Wollina, Michael Tirant, Nguyen Van Thuong, Massimo Fioranelli, Torello Lotti. The Effects of Magnesium - Melatonin - Vit B Complex Supplementation in Treatment of Insomnia.. PubMed. 2019.