How You Can Make and Consume This Banana Drink To Sleep Better Without Any Sleeping Pills

June 26, 2017 admin Tips & Health 0

4. Bananas

Bananas have natural muscle relaxants, magnesium and potassium, that help promote sleep. The fruit is also a good source of vitamin B6, which the body needs to make the sleep-inducing hormone melatonin. The high carbohydrate content in bananas will help make you sleepy as well.

  1. Mix one ripe banana with one cup of milk.
  2. Blend it thoroughly to make a tasty bedtime smoothie.
  3. Drink it at least one hour before your regular bedtime.

5. Tuna

Tuna contains sleep-inducing tryptophan. According to an article published in the Annals of the New York Academy of Sciences, tuna is also high in vitamin B6, which your body needs to make melatonin and serotonin.

Serotonin is a neurotransmitter that promotes relaxation; melatonin is a hormone that promotes sleep. A low level of vitamin B6 is associated with insomnia, so it’s good to include B6-rich foods like tuna in your diet. Vitamin B6 is also important for the immune system.

6. Almonds

Almonds are a good source of magnesium, which promotes both sleep and muscle relaxation. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it is harder to stay asleep.

Plus, almonds supply enough protein to help stabilize your blood sugar level while sleeping. They also help your body switch from your alert adrenaline cycle to your rest-and-digest cycle. Eat just a handful of dry roasted almonds or a tablespoon of almond butter at least one hour before going to bed to fall asleep faster.

7. Fortified Cereal

To promote sleep, eat foods like fortified cereal that contain ‘good’ or complex carbohydrates. Foods rich in complex carbohydrates boost tryptophan in the bloodstream.

Also, fortified cereals are a great source of vitamin B6 that is essential in producing melatonin. For a good night’s sleep, eat a small bowl of fortified cereal that is low in sugar.

8. Hard-Boiled Eggs

If you have trouble staying asleep at night, it may be due to a lack of protein-based foods before bedtime. Eating hard-boiled eggs before bed will help you stay asleep through the night as they contain a high level of protein.

This snack also fights acid reflux, which often flares at night, making sleep difficult. Two slices of brown bread, some cheese, a hard-boiled egg, and a glass of warm milk is the perfect dinner menu for those who are having trouble sleeping soundly at night.