Having problem sleeping at night? There are some foods that can help you sleep better at night.
Banana – apart from its abundant serotonin and melatonin (N-acetyl-5-methoxytryptamine) that helps sleep. It also contains magnesium that helps to relax muscle.
Honey – the glucose within honey helps brain to secrete orexin that is needed for better neuron interactions. Thus, a few drops of honey into warm milk before sleep can help you to stay relaxed and sleep better. A warm glass of honey water before sleep can also do smilar wonder.
Oatmeal – it has plenty of melatonin (N-acetyl-5-methoxytryptamine). You will get better effect with some addition of honey.
Chrysanthemum tea – this is by far the best choice of tea before sleep, rose tea comes in second.
Warm milk – it has tryptophan and gives calming effect as amino acid. Besides, it helps brain to secrete 5-hydroxytryptamine or norepinephrine to promote sleeping. In addition, the calcium in milk helps brain to fully utilize this norepinephrine. However, as milk has a lot of protein that promotes blood circulation and keeps you awake; thus, always take along with milk some biscut or bread that promotes blood vessels contraction and helps sleep. Nevertheless, do not take too much high glucose content foods before sleep as they bring reversed effect and create nervousness.
Sunflower seed – taking some sunflower seeds before sleep helps to give calming effect.
Whole wheat bread – taking whole wheat bread releases insulin that brings norepenephrine to brain and converts norepinephrine to serotonin near brain cells.
Walnut – walnut helps to improve quality of sleep.
Apart from the above mentioned foods, there are other foods that help sleep: magnesium rich almond, eggplant, tomato, and celery; calcium rich kiwi, soyabean milk, and black sesame paste. Besides, logan, jujube, lotus, honey, apple can also help in giving good sleep.