{"id":379041,"date":"2019-01-10T00:00:41","date_gmt":"2019-01-10T06:00:41","guid":{"rendered":"http:\/\/origin-www.tasteofhome.com\/?post_type=collection&p=379041"},"modified":"2023-03-17T02:07:15","modified_gmt":"2023-03-17T07:07:15","slug":"eat-to-sleep","status":"publish","type":"listicle","link":"https:\/\/www.tasteofhome.com\/collection\/eat-to-sleep\/","title":{"rendered":"8 Foods to Eat for a Better Night’s Sleep"},"content":{"rendered":"
\"dairy<\/div>\r\n

Dairy<\/h2>\r\nDairy products offer healthy doses of calcium, and some studies suggest calcium-enriched foods may lead to improved quality of sleep. Milk, in particular, is a sleep inducer because it contains tryptophan, an essential amino acid that raises levels of melatonin and serotonin, both of which contribute to optimal sleep health. Catching zzz's may be as simple as following Mom's advice to drink a warm cup of it before bed. But if your tummy is still grumbling, have\u00a0fruit and cheese<\/a>\u00a0for a heartier pre-bedtime snack.\r\n\r\n\r\n
\"Fresh<\/div>\r\n

Tart Cherries<\/strong><\/h2>\r\nTart cherries provide a significant amount of naturally occurring melatonin in addition to vitamin C, which helps convert tryptophan into serotonin. Some research suggests drinking tart cherry juice before bed may help relieve insomnia. Cherries also aid in digestion and are low on the glycemic index, making them a good choice for anyone watching their sugar intake. For dinner, pair\u00a0rhubarb<\/a>-cherry chutney<\/a>\u00a0with grilled chicken or pork to help you fall asleep faster.\r\n\r\n\r\n
\"Peeling<\/div>\r\n

Bananas<\/strong><\/h2>\r\nWhen you need a quick energy boost, nothing beats a banana. But did you know it also aids in getting a good night's sleep? Not only are bananas inexpensive and delicious, they're chock full of nutrients\u2014potassium, magnesium, calcium and vitamin B6\u2014that help produce melatonin, the hormone that regulates sleep. Snack on a whole banana or sweeter yet, have a\u00a0frozen banana cereal pop<\/a> before hitting the hay.\r\n\r\n\r\n
\"Calendula<\/div>\r\n

Herbal Teas<\/strong><\/h2>\r\nWhile there's no solid evidence to support the effectiveness of tea as a sedative, many people find that including a hot cup as part of their bedtime routine helps relieve stress and boost relaxation. Chamomile is the bedtime superstar here, followed by valerian and lavender. Lavender not only smells good, but its calming properties may also decrease heart rate and blood pressure, so you can easily relax. A homemade cup of\u00a0lavender mint tea<\/a> may help soothe you right to sleep. For a cereal alternative, this Sweet Dreams cereal<\/a> with chamomile supports a healthy sleep routine.\r\n\r\n\r\n
\"Fresh<\/div>\r\n

Leafy Greens<\/strong><\/h2>\r\nIt's hard to go wrong with superfoods like kale, spinach, arugula and mustard greens. These powerhouse veggies boast tons of nutrients, including calcium and sleep-inducing tryptophan. In fact, a dish as simple as a side salad for dinner could help you feel restful since lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium. Enjoy some leafy greens as part of a\u00a0salad<\/a>\u00a0or blended into a\u00a0smoothie<\/a>. A peaceful slumber will be yours for the taking!\r\n\r\n\r\n
\"Breakfast:<\/div>\r\n

Oats<\/strong><\/h2>\r\nOatmeal may be your go-to breakfast, but it also reigns supreme in the post-dinner snack category. That's because the complex carbs in oats are a natural source of melatonin. Oats also contain a small amount of sleep-inducing vitamin B3 as well as magnesium, a mineral which aids in muscle and nerve relaxation. Skip the sugar-laden instant oatmeal packets, which may trigger a rapid rise in blood glucose. Instead, use steel-cut oats to make a steamy homemade bowl of\u00a0peanut butter oatmeal.<\/a>\r\n\r\n\r\n
\"Delicious<\/div>\r\n

Fish<\/h2>\r\nIf there weren't already enough good reasons to include fish as part of a healthy diet\u2014it's a lean protein high in heart-healthy omega 3 fatty acids\u2014it can also help you snooze. Fish like salmon, tuna and halibut are rich in vitamin B6, which helps the body produce melatonin and serotonin. Include refreshing\u00a0lemon salmon with basil<\/a>\u00a0or chunky\u00a0halibut and potato chowder<\/a>\u00a0as part of your dinnertime routine and get ready for a great night's sleep.\r\n\r\n\r\n
\"assortment<\/div>\r\n

Nuts and Seeds<\/h2>\r\nGrab a big handful because these crunchy munchies are rich in tryptophan and magnesium, making them top contenders to chase away insomnia. Walnuts, cashews, almonds and pumpkin seeds, just to name a few, are tasty and high in protein, so you will feel fuller longer. They're also good sources of fiber, vitamins and antioxidants, which can help lower risk for cancer, heart disease and other maladies. Snack on a few\u00a0roasted pumpkin seeds<\/a>\u00a0or toss some walnuts into a side dish of\u00a0green beans\u00a0<\/a>with dinner.\r\n\r\n[cf]skyword_tracking_tag[\/cf]","protected":false},"excerpt":{"rendered":"

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Muffins & More<\/em>, and <em>Christmas Cookies & Candies<\/em>, to name a few. She\u2019s also written recipe roundups that help readers find the flakiest fruit pie, the easiest recipes to make in a cast-iron skillet and more.<\/p>\r\n<p>When she\u2019s not writing or editing, Amy can be found paging through vintage cookbooks.<\/p>","twitter":"","instagram":"","facebook":"","public_email":"","linkedin":"","tiktok":"","youtube":"","location":"West Bend, WI","school_and_year":"","education":"","highlights":"<ul>\r\n<li>15 years of professional experience as a book editor at Taste Recipes<\/li>\r\n<li>Writing and editorial work has appeared in Reminisce, MSN.com and more<\/li>\r\n<li>Editor of <em>What About the Words? Creative Journaling for Scrapbookers<\/em><\/li>\r\n<\/ul>","expertise":"","short_bio":"<p>Amy is a former book editor at Taste Recipes where she poured her passion for food and storytelling into a range of trade and series cookbooks. 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