Almost everyone struggles to get the sleep at some point. But, according to the National Sleep Foundation, nearly 25% of us are having trouble getting the sleep we need almost every night.
Because of this, we have become reliant on sleep aids. Filling more than 60 million prescriptions for sleep medication in 2012, up from 47 million in 2006. It is easy to understand why so many of us are looking for alternative treatment options and natural remedies.
Here are 6 foods that can help you get a better nights sleep, without resorting to prescription drugs.
Bananas are high in potassium, which help with cramps. But, bananas also have high levels of magnesium which is important for muscle relaxation. This can lead to deeper sleep and waking feeling refreshed.
Try making homemade banana milk. The casein in the milk will provide your body with protein throughout the night.
2. Herbal tea
Many of the herbal medicines in natural sleeping aides can be taken as a tea. The easiest to find is chamomile tea. Which has been used to treat sleeping disorders for a great many years. Also, look for valerian, lavender, and mint teas.
Make sure the teas you find don’t contain black tea or green tea as those are stimulants and they will keep you up.
3. Pumpkin seeds
Pumpkin seeds are a great source of magnesium. Magnesium helps your muscles relax, an important factor for getting better sleep. Get some raw seeds and roast them in a pan without oil for a nice quick snack before bed.
The omega-3 fatty acids in fish can help relieve stress. Thus helping you relax. Salmon also contains vitamin B6, which helps boost the sleep hormone melatonin. The hormone melatonin regulates your sleep-wake cycle (circadian rhythm).
Tart cherries are one of the few natural sources of the sleep hormone melatonin. Look for tart cherry juice to get the quickest results before bed. Fresh cherries can also have this effect.
If the seasonal fruit is not available, then just snack on some dried cherries between meals.
6. Sweet potatoes
Sweet potatoes are high in potassium, a mineral with muscle-relaxing properties that could make it easier for you to get to sleep. Eating a sweet potato on a daily basis has been shown to lead to better sleep.
It is important to note that the majority of nutrients are found in the skin of the potato.
If you find that these foods are just not working for you. You may want to look at a sleep aid in order to get that good night’s sleep.