Many people suffer from sleep difficulties, with various reasons that can cause sleep deprivation, such as stress, exposure to light, and lack of a consistent sleep schedule. Additionally, beverages like tea and coffee can stimulate the body and lead to insomnia.
Fortunately, there are also foods that can help you fall into a deep sleep quickly and assist you in getting the restful sleep you need healthily and soundly. If you struggle to sleep, consider consuming these foods before bedtime:
1. **Warm Turmeric Milk**: Drinking a warm cup of milk mixed with turmeric can help you feel calm and sleep. It is said to reduce anxiety and contains soothing properties that can make you fall asleep easily and quickly.
2. **Chicken**: White meats are high in tryptophan, an essential amino acid that can help you sleep. Both chicken and turkey are rich sources of protein, which can explain why you often feel exhausted and drowsy after a meat meal.
3. **White Rice**: This carbohydrate-rich food can aid sleep. Research indicates that consuming high glycemic index foods an hour before bedtime, like white rice, can improve sleep quality. One study found that individuals who consumed more rice slept better.
4. **Chamomile Tea**: This honey-colored herbal drink contains the compound apigenin, which researchers have found promotes sleep, especially since it interacts with certain neuroreceptors in the brain. This action reduces anxiety and enhances sleep quality. It has also been found that sleep quality improves in individuals who regularly consume chamomile tea.
5. **Bananas**: Bananas are known to be rich in the amino acid tryptophan, with 11 milligrams of tryptophan found in a medium-sized banana sufficient to make you feel drowsy immediately. Additionally, bananas contain magnesium, which can help you sleep easily as magnesium activates calming mechanisms in the body.
