Sour cherries are one of the few foods to contain significant amounts of melatonin, a hormone produced naturally by the body that helps control your sleep-wake cycle. Studies show that a glass of sour cherry juice before bedtime can encourage sound sleep and may help tackle insomnia.
Oats contain a natural sedative which can help improve the symptoms of insomnia and anxiety, without any side effects. A tea made from oat straw is a traditional remedy for insomnia – simply add some of the dried herb to a cup of boiling water and let it infuse for about 15 minutes.
Chamomile also has natural sedative properties, which benefit the immune system by helping to lower levels of immune-compromising stress hormones. It is a classic remedy for sleep disturbances. Try drinking a cup of chamomile tea in the evening, before bedtime.
4. Goji berries
Goji Berries can help soothe nerves and promote restful sleep. You can eat the dried berries or drink goji berry juice. They are rich in antioxidants that also benefit cardiovascular health, muscle health and vision.
Milk is a good source of B vitamins, especially B12, which contributes to the healthy functioning of the brain and nervous system and for helps to regulate the sleep/wake cycle. Drinking warm milk mixed with raw honey, in the evening, can help encourage a peaceful sleep.
Millet ranks the sixth most important grain in the world and sustains around one third of the global population. It is considered to be one of the most digestible grains available.
It contains substantial amounts of tryptophan, an amino acid that can help induce a good night’s sleep.
The dark, bitter lettuce leaves contain substances which can relax nerves, reduce palpitations and induce sleep, e.g. Cos or Romaine Lettuce.
The Vitamin B6 in bananas regulates the nervous system and helps promote healthy skin, while the amino acid tryptophan may help reduce symptoms of anxiety and insomnia.
It’s important to keep in mind that your sleep environment and night-time routine (i.e. sleep hygiene) play a crucial role in your ability to sleep well. Some foods may help with sleep in general, but they will be more effective when you have good sleep hygiene.
Click HERE to read about the 7 tips you can easily implement to improve your sleep hygiene and thereby the quality of your sleep.