Foods that Promote
Quality, Peaceful Sleep

Getting peaceful sleep on a consistent basis is essential because it is required to revitalize and heal your mind and body. In fact, we spend about a third of our lives sleeping. The food we eat can affect our sleep patterns in both positive and negative ways.

Following is an overview of the foods you can eat that promote quality sleep and those that rob you of getting a good night's rest.

Foods that Help Facilitate Sleep

Chamomile tea: This tea is known to provide a mild calming effect, which promote relaxation and peaceful sleep.

Milk: Alternatively, a cup of warm milk is a great bedtime drink. Milk contains small amounts of tryptophan that is purported to promote rest. Milk also contains calcium, which helps the body utilize tryptophan and calm the nervous system.

Nuts and Seeds: Walnuts and sunflower seeds are rich in B vitamins, which are known to help promote sleep. Almonds contain tryptophan, as well as magnesium, which is associated with relaxing the muscles and preparing the body for sleep.

Bananas: Like almonds, bananas also contain magnesium. The magnesium in bananas works well with the calcium in warm milk. Together, they can help  soothe the nervous system and enhance your opportunity for getting peaceful sleep. Bananas also contain melatonin, a hormone your body produces to facilitate sleep.

Turkey: This is among the most beneficial foods to promote peaceful sleep because it is rich in tryptophan. However, tryptophan doesn’t work very well if you have recently eaten a lot of food. It works best on an empty stomach. Therefore, a small turkey sandwich makes a delicious and a beneficial bedtime snack.

Foods that Inhibit Sleep

Caffeine: OK, this one is obvious. We all know that a cup of coffee before bedtime is a terrible idea. But caffeine is also present in most teas.

Look for herbal teas if you enjoy sipping tea before bedtime. Made of botanical blends, herbal teas have no caffeine. Also, sodas typically have caffeine so limit consumption to caffeine-free sodas later in the day.

Caffeine can stay in the body for up to 9 hours so for an optimal night’s sleep, avoid caffeine after lunch time.

Cheese and fried foods: High fat foods such as cheese and french fries take a long time to digest, which keeps the body active and awake. Furthermore, some types of cheese contain a high level of tyramine, an amino acid which stimulates the brain.

Chocolate: Yes, even dark chocolate is bad for you before bedtime. As good as it tastes, chocolate can have a stimulating effect and  inhibit your ability to fall asleep or stay asleep.

Alcohol: Sometimes a glass of wine in the evening can be relaxing and help you to unwind. The problem with alcohol is not that it keeps you awake, but that it hinders your quality of sleep.

After a couple of drinks, you might fall asleep easily. Yet, you could awaken during the night. The sleep you do get will not be as restful and revitalizing as you need for your overall wellness.

For more information on sleep inducing foods, click here: Foods that Promote Restful, Healthy Sleep.

Related Information - Peaceful Sleep

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Benefits of Sleep
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› Foods for Sleep

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