6 foods that will help you sleep better

Insomnia is a major health problem and a prevalent sleep condition that causes difficulty falling asleep.

While stress and changes in your routine or environment might induce short-term insomnia, the origin of long-term or chronic insomnia is unknown.

Chronic insomnia occurs when most people are unable to fall asleep for three or more nights each week for more than three months.

If you suffer from short-term insomnia, dietician Lovneet Batra published an article about how meals can naturally induce sleep without the need of medications.

“Essential nutrients such as magnesium, calcium, zinc, and certain B vitamins help with sleep symptoms. The essential amino acid tryptophan must be converted by the brain into serotonin. Serotonin is in turn converted to melatonin. Low levels of melatonin and serotonin can lead to insomnia and other sleep disorders,” the expert wrote.

Warm milk

“Compounds in milk, specifically tryptophan and melatonin — may help you fall asleep,” she added.

Barley Grass Powder

Barley grass powder is also advised by nutritionists since it contains various sleep-promoting components such as GABA, calcium, tryptophan, zinc, potassium, and magnesium.

Walnuts

Lovneet Batra proposed that eating walnuts enhances sleep quality since they are a good source of melatonin.

“Walnuts’ fatty acid composition may also contribute to better sleep.” They contain alpha-linolenic acid (ALA), an omega-3 fatty acid that the body converts to DHA. “DHA could boost serotonin production,” she noted.

 Roasted Pumpkin seeds

Tryptophan, an amino acid that promotes sleep, is found naturally in pumpkin seeds. “The zinc, copper, and selenium found in pumpkin seeds can also affect sleep duration and quality,” she continues.

Bananas

According to the expert, bananas are high in sleep-promoting elements such as magnesium, tryptophan, vitamin B6, carbohydrates, and potassium, all of which have been linked to better sleep.

Soaked Chia seeds

Chia seeds are high in tryptophan, an amino acid that modulates sleep patterns through increasing mood.

Source:IT