Here at LongBeds we believe in being able to allow you the best night's sleep possible. So what foods can help you sleep? Surely if coffee can keep you awake then there are foods that have the opposite effect? Take a look at these five vitamins and minerals that will help you sleep at night.
This is an essential amino acid that your body needs to be able to relax properly, it works as a nerve numbing agent helping you build a higher pain threshold, relaxing muscles and helping put you to sleep in the longer term. Its best found in things like poultry such as chicken and turkey and it one of the amino reasons you feel so sleepy after a large carvery. However, you will need to eat it around an hour before bed for it to take full effect.
Taking a tryptophan supplement is another idea if you are looking for a good night's sleep but it is not advised as a long-term solution if you are lacking sleep.
Complex Carbohydrate Rich Foods
Complex Carbohydrates are an amazing way to be able to help bring on an amazing night's sleep. Unlike normal carbohydrates, complex carbohydrates allow the body to supply the Tryptophan to your brain; this in turn makes you sleepier. Although carbohydrates do the same thing, they will also bloat you and take longer for your body to break down, which in turn slows down the process and keeps you awake for longer. You can find complex carbohydrates in things such as brown pasta, brown rice and bran flakes.
Vitamin B6 is an essential micronutrient that is found in low levels in a wide range of foods such as whole grain foods and fish. So for the best source of Vitamin B6 try having a tuna sandwich on brown bread or something similar. Vitamin B its self helps your mind settle and when you are asleep, it will make you sleep in a deeper state. This in turn means you are less likely to be woken up by things around you or your partner rolling over in the nighttime.
Melatonin is made in your brain throughout the day and is the chemical that makes you feel tired in the evenings. When you sleep, your body uses Melatonin and when you are awake is stores is and builds it up through the day. This is the closest thing you have to a "body clock" as if you are accustomed to long hours your body will produce melatonin slower and jet lag is simply a lack of or a build up of melatonin.
As your body builds melatonin on its own, you do not need much melatonin to be able to feel tired in the evenings. Melatonin is found is a very wide range of foods, these range from white meats to vegetables. If you want to be able to reach high levels of melatonin by the evenings then you simply need to eat healthy throughout the day and your body will do the rest. Avoid caffeinated drinks and sugars, as your body cannot break these down into Melatonin.
Magnesium & Potassium
Magnesium and potassium are relaxing agents that can help you stop over thinking things. Have you ever lay in bed and you're trying to sleep but are simply thinking so much you're keeping yourself awake? Chances are you did not have enough magnesium &potassium. Magnesium and potassium can be found in a wide range of foods ranging from your natural nuts, vegetables and fruits. Try thinks like lettuce, cucumber or whole nuts.
If you think that your lack of sleep could be something more than your diet then you may need a new mattress in the night to keep comfortable or maybe even a new bed, take a look at our entire range here at LongBeds.com