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Studies show that warm milk, decaffeinated teas and tart juice can induce sleep. Avoid heavy meals or caffeinated foods before bedtime.
Michael Breus, PhD, Psychology, answeredMagnesium is a mineral that functions to relax nerves and muscles and also promotes healthy circulation. Deficiencies of magnesium have been associated with several sleep disorders. Foods high in magnesium are some of the most sleep-friendly foods around.
Bananas are a great source of magnesium. So are many other nutrient-rich, waist-friendly foods, including:
- Fruits: in addition to bananas, avocados, berries and melons
- Leafy greens: spinach and Swiss chard
- Nuts and seeds: including cashews, almonds, pumpkin and sunflower seeds, and nut or seed butters
- Beans: black beans, tofu, soybeans
- Whole grains: brown rice, millet, wheat and oat bran
Bananas win again, as a great source of potassium as well as magnesium. Other healthy foods that contain high levels of potassium are:
- Vegetables: leafy greens, mushrooms, tomatoes and cauliflower
- Beans: including lima, soybeans, lentils, pinto and kidney beans
- Fish: salmon, cod, and flounder
- Citrus: especially in juice form, in sources like orange juice
Dairy products are rich in calcium, and can be a good choice for a sleep-friendly evening snack. That glass of milk your mom had you drink before bed? Turns out, mom was right. There are other non-dairy foods that are also packed with calcium. If you’re not fan of yogurt, milk or cheese, try these options for bringing more sleep-promoting calcium into your diet:
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- Dark leafy greens: turnip greens, collards, spinach, mustard greens, kale
- Nuts and seeds: Brazil nuts, almonds, sesame seeds
- Soy: tofu, soymilk