Can’t sleep well at night? These 7 foods and drinks can help you out

Ever find yourself tossing and turning in the bed, terribly uncomfortable, and just  wishing for sleep to come? If sleeplessness is your reality, then let us tell you that it comes with an increased risk of diabetes, weight gain, cardiovascular diseases, hypertension, and many other multiple serious health conditions.

Which is why experts recommend seven to nine hours of uninterrupted sleep each night, because a good’s sleep is linked with the body’s healing. But the good news is that there are plenty of foods and drinks you can include in your diet that can help you to sleep. 

1. Certain fruits and veggies

There are several sleep-promoting fruits and veggies such as bananas, kiwis, cherries, kale, lettuce, and carrots. Having them for dinner can help you sleep more comfortably. 

2. Oats

Oats are rich in fibre as well as melatonin and tryptophan, an amino acid that the brain converts into serotonin. For the uninitiated, serotonin is what helps the body relax and fall asleep.  

3. Whole grains

Whole grains, especially bulgur and barley, are rich in several sleep-promoting compounds including calcium, zinc, potassium, magnesium, and tryptophan. 

4. Fish

Fish can solve your sleep problems. Why? Well, that’s because fish is a good source of vitamin D and omega-3 fatty acids, a powerful combination that can improve sleep quality. You can eat fish and rice before bed, as the latter has a high glycemic index that promotes better sleep.

5. Almonds and walnuts

A deficiency of magnesium and tryptophan can lead to disrupted sleep. Both almonds and walnuts are rich in these compounds, and hence can help you sleep better. 

6. Chamomile tea

This herbal tea helps to relax your mind and body, which ultimately promotes sleep.

7. Warm Milk

Dairy products such as warm milk contain tryptophan, vitamin D, and calcium which can help you fall asleep easily.