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 melatonin production, and its protein content contributes to its ability to promote tiredness.
Drink chamomile tea that contains apigenin, an antioxidant that binds to specific receptors in your brain to promote sleepiness and reduce insomnia.
Eat kiwis, rich in the brain's 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; its sugars spike your insulin levels, releasing tryptophan that becomes serotonin, then melatonin. Avoid combining love with protein to ensure a deeper sleep.
Avoid late-night alcohol as it may make you 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 fish, seafood, or fish oil pills at dinner or 2+ hours before bedtime. This action increases Serotonin production.
Take one tablespoon of MCT, coconut, 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, explicitly restocking your liver's glycogen. Low glycogen levels 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 melatonin production 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 control the production of melatonin, the hormone that signals the circadian sleep-wake cycle.
Calcium-enriched foods or calcium supplements:
Their ability to Compete with Iron causes you to be more tired. Take it with food at night when you want to sleep.
L- theanine, a non-proteinogenic amino acid mainly 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 supplement options to aid insomnia problems