Foods for Better Sleep
Eat nuts like walnuts and almonds to get a dose of melatonin that helps regulate your internal clock and signals your body to prepare for sleep.
Eat turkey, which contains the amino acid tryptophan that increases the production of melatonin, and its protein content contributes to its ability to promote tiredness.
Drink chamomile tea that contains apigenin, an antioxidant that binds to certain receptors in your brain to promote sleepiness and reduce insomnia.
Eat kiwis that are rich in the brain chemical serotonin, which helps regulate your sleep cycle.
Drink tart cherry juice that has high amounts of melatonin to promote sleep.
Eat honey, which helps your brain release melatonin, and its sugars spike your insulin levels, releasing tryptophan that becomes serotonin, which then becomes melatonin. Avoid combining honey with protein to ensure a deeper sleep.
Avoid late-night alcohol as it may make you feel sleepy, but it can also cause you to wake up throughout the night.
Dim the lights in your house once it gets dark outside to signal to your brain that it's time to wind down.
Get omega-3 fats from meat, seafood, or fish oil pills at dinner or 2+ hours before bedtime as they have been shown to increase the production of serotonin.
Take one tablespoon of MCT oil, coconut oil, or other fat just before dinner to keep you full all night without causing blood sugar swings.
Eat fatty fish for omega-3 fatty acids and vitamin D that can increase the production of serotonin.
Eat carbohydrates that provide easy-to-access fuel for your brain throughout the night, specifically restocking your liver's glycogen. Low levels of glycogen signal to your brain that it's time to eat.
Minimize exposure to electronic devices and screens before bedtime, as these can emit blue light that can interfere with the body's production of melatonin and disrupt the sleep-wake cycle. Use apps that can help cut down on blue light from screens.
Magnesium plays a crucial role in regulating the body's stress-response system and helps to relax the muscles, which can promote better sleep. Magnesium also helps regulate the production of melatonin; the hormone that signals circadian, sleep-wake cycle.
Calcium enriched foods or calcium supplement. Calcium competes with Iron. This causes you to be more tired. Make sure to take with food.
L- theanine is a non-proteinogenic amino acid particularly found in green tea, is a well-known agent for improving sleep disturbances It is structurally similar to the excitatory neurotransmitter glutamate in the brain and possibly blocks glutamate receptors in the central nervous system
5 HTP (5-Hydroxytryptophan) Researchers recommend 200 to 400 mg at night to stimulate serotonin, but it may take 6 to 12 weeks to be fully effective.
GABA (Gamma-aminobutyric acid) This non-protein amino acid neurotransmitter balances out excitatory neurotransmitters like glutamine to help get the body into a calm state.
Valerian root is a mild option that reduces stress levels. It can cause dizziness or some drowsiness
Here are some supplements options to aid insomnia problems