Dietary changes can help with sleep problems. Foods that aid sleep include warm milk, calcium-rich foods, magnesium-rich foods, herbs, tuna, turkey, egg whites, and whole grain cereal. Doctors may provide food charts to avoid certain foods before prescribing sleep aids.
Many people have sleep problems from time to time. Sleep problems can range from the occasional night where sleep seems unlikely to situations where an individual suffers from ongoing insomnia. Often, health care professionals recommend dietary changes as a way to address sleep disturbances. This involves eliminating certain foods from your diet, as well as adding foods that aid sleep. Here are some examples of foods to add to your diet when getting to sleep seems to be a problem.
One of the most popular foods that help sleep over time is a cup of warm milk. There is actually some scientific basis for this time-honored sleeper honor. Dairy products like milk are a good source of tryptophan, which is converted into serotonin in the body and can help promote sleep. Milk is also a good source of calcium, which is known to help calm the body and thus help you relax enough to sleep. Of course, there are many other calcium-rich foods that can be beneficial. Cheese, salmon, broccoli and tofu or bean curds are all excellent sources of calcium and can be helpful for sleep.
Other foods that help with sleep include those that contain significant amounts of magnesium. Various types of beans are loaded with magnesium, as are spinach, almonds and cashews. Some health experts recommend combining a source of calcium with a source of magnesium to increase the chances of calming the body and thus falling asleep, such as a cup of warm milk with a handful of almonds.
Herbs can also be helpful. For many, a cup of chamomile tea or brewed passion flower tea relaxes the nerves and allows sleep to come. Basil, dill and sage are also among the natural foods that help with sleep and are often found in any spice rack.
Meats like tuna and turkey also contain tryptophan and therefore can prove beneficial for relaxation and sleep. Egg whites are another excellent example of foods that help with sleep problems and can be safely cooked and enjoyed in minutes. Even a bowl of whole grain cereal with a little milk can prove to be an ideal sleep-promoting food, as the nutrient content of the whole grain coupled with the tryptophan in the milk can calm the system and prepare one for sleep.
For people with insomnia, doctors often provide food charts that recommend foods to avoid, as well as food ideas that help with sleep. Before choosing to take a prescribed sleep aid, try making dietary changes and see if sleep comes more easily.
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