Right foods for a good sleep and relaxation

sleeping-123rf-25197026_sInsomnia can be countered by eating right and tossing or turning throughout the night is likely to stop. It is important to get a good night’s sleep in order to have the energy needed to participate in day to day activities in the morning. Try out or consider the below mentioned foods for a peaceful night sleep.


The protein rich food also contains magnesium in solid dozes to promote both sleep and muscular relaxation. One may gulp down a handful prior to bed or apply almond butter on the toast before consumption.


Magnesium and potassium content in bananas are high. It doubles up as automatic muscle relaxants. There are sleep inducing amino acid known as tryptophan which is converted into melatonin and serotonin inside the brain. Serotonin as a neurotransmitter promotes muscular relaxation while melatonin hormone promotes sleepiness. Tryptophan takes an hour to enter the brain. Consequently, the consumption of snacks can be planned accordingly.


The cherries are amongst the natural sources of the melatonin hormone. It is referred by a study which published in a botany journal. Consuming a handful of cherry an hour prior to bedtime is more than handy. In case the fresh cherries are not offered by the season, the dried out variety or cherry juice can do the needful.

Jasmine rice

A bowl full of rice four hours prior to bed can help in getting some peaceful sleep.  According to researchers, jasmine rice is a glycemic index food which boosts the serotonin and tryptophan levels which encourages sleep.


According to Donald Hensrud, who is a preventive medicine expert, sweet dreams would be encouraged by gulping down a warm glass of milk. This tryptophan rich drink provides a relaxing sedative effect. As a rich calcium source, it helps in the regulating the creation of the melatonin hormone. Those who cannot sleep or wake up at midnight may consume milk to counter such occurrences. A tsp of honey makes it sweeter.


A single bowl of oatmeal features enough calcium, potassium, magnesium, silicon and phosphorous. All of these are nutrients which promote sleep for the consumer. However, one should exercise caution in terms of sweeteners. Too much of this sugar may spoil the fun and fail to bring the desired result.


Foods rich in protein are likely to promote sleep and fights acid reflux. It is significant for heartburn tends to flare up during night which makes it further difficult to have a peaceful sleep. Double lean meat slices, hardboiled egg, handful of the pumpkin seeds or may be cottage cheese blended with the fresh fruits will be a smart bet.


The theanine content of green tea is an amino acid which helps in promoting sleep. In reality, all of the varieties are quite soothing to inspire drowsiness as far as these are decaf. According to Hensrud, tea helps the consumer in relaxation and one may try out the herbal and mild tea flavors. A single cup serving prior to sleeping at night can be a safe bet.

Image credit: Marcos Calvo Mesa