Are there nights when you struggle and toss and turn in bed to get some sound sleep? Do you know a good night’s sleep is directly related to what you eat in the day, and especially, before going to bed? These days, most of the people load themselves with caffeine, sugar-rich foods and more and make it difficult for them to sleep well. So, this might be a clear indication for you to tweak your diet.
Here are some foods that make it easy for you to get a good night’s sleep as soon as you lie down. The best part about them is that you do not need to venture outside the house to get them, but can find them readily at home.
Milk
Milk is a common source of tryptophan and is a known source for a good night’s sleep. When coupled with some exercise, the benefits of milk are multifold. If you observe carefully, several kids, as well as adults, have a habit of drinking a glass of luke-warm to warm cup of milk before sleeping.
Oats
Oatmeal has a rich carbohydrate content and if you have had it, you may have noticed that you feel drowsy after it. Especially, if oatmeal is consumed at night before sleeping in a cup of milk along with a fruit, there is no way you would need to struggle in bed. If you like a bit of sweet, just one-fourth teaspoon of honey could do wonders for you.
Bananas
Bananas also contain tryptophan and is a lovely source of magnesium. They are available easily and have a taste that usually everyone likes. One banana before going to bed is enough to give you a sound sleep.
Walnuts
Walnuts are a rich in magnesium, copper, manganese, and phosphorus. They are also a good source of omega-3 fatty acids and other healthy fats. Walnuts can improve the quality of sleep as it is one of the sources of melatonin which is a sleep-regulating hormone.
Rice
Eating rice a few hours before bedtime can help in getting quality sleep for a long duration. All you need with the white rice is some curry or a bit of butter or ghee. If you’ve noticed, the cities in which rice is a staple dish, people there are mostly seen working at a slower pace as compared to the bread eating cities.