Leafy greens are good for all sorts of things, but they're also a powerful sleep aid. Lettuce, in particular, contains high levels of lactucarium. Commonly called “lettuce opium,” this powerful substance is a sedative that helps promote feelings of relaxation and sleepiness.
The lettuce opium is known to have these analgesic, antitussive, and sedative properties because of the lactucin; its ester lactucopicrin has been used in Europe for centuries [17].
Melatonin is a natural hormone that plays an important role in sleep. Foods like pistachios, tart cherries, mushrooms, and tomatoes are good sources of melatonin.
Eating certain fruits before bed may also help you sleep better. One study found that consumption of pineapple, oranges, and bananas. View Source increased melatonin production about two hours later. Kiwis have also been shown to have some sleep-inducing properties.
Vegetables: Artichokes, kale, spinach, beets, broccoli. Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.
Valerian (Valeriana officinalis)
With over 200 species worldwide, the most widely utilized species of valerian is Valeriana officinalis. Valerian has been used from time immemorial to treat restlessness, sleep disorders, and insomnia.
Snacks for Sleepiness
Certain nutrients and hormones help promote sleep. Tryptophan, found in turkey and fish, promotes serotonin production. Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation.
Relaxation is key to falling asleep fast. Becoming relaxed prepares your body and mind to drift off to sleep. Several activities in particular can help promote sleep, including meditation, breathing exercises, and guided imagery.
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals. Steer clear of foods that contain simple carbohydrates, such as sugary foods and drinks. Drink plenty of water. Even mild dehydration can affect your mood.
While estimates vary, most experts recommend eating a meal two to four hours before bedtime. People who eat meals well ahead of bedtime have enough time to properly digest their food. Taking time between eating and lying down also reduces the risk of GER symptoms and poor sleep.
Avocado lovers, rejoice: “Not only are avocados a good source of magnesium, which is helpful in relaxation, but they also contain more potassium than bananas,” says Cralle. Boosting your potassium intake can help improve sleep efficiency and reduce nighttime wake-ups.
According to Lauren Popeck, RD, a dietitian at Orlando Health, Greek yogurt is perfect for bedtime, because it contains the sleep-inducing chemical tryptophan. And because it's such a rich source of protein, Greek yogurt can also help you avoid that same glucose spike.
stress and anxiety. a poor sleeping environment – such as an uncomfortable bed, or a bedroom that's too light, noisy, hot or cold. lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed. mental health conditions – such as depression and schizophrenia.