Top 6 Foods to Help You Sleep

We know that certain foods give you energy, but did you know that there are foods that can help you sleep?

Here’s the scientific bit: typtophan is an amino acid that is used to create serotonin, a neurotransmitter that slows down nerve traffic, thus aiding relaxation. Vitamin B6 helps convert tryptophan into serotonin. With this in mind, we’ve rounded up the top five sleep-inducing foods:
1) Milk or cheese – most dairy products contain tryptophan, and are rich in calcium, which helps the brain use tryptophan. The old recipe of heating the milk activates the amino acid and produces a faster result. It’s also high in calcium, which also promotes sleep.
2) Chicken or turkey – while all protein contains tyrosine, which perks up your brain, turkey, chicken and salmon are also high in tryptophan. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep inducing effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep
3) Bananas – these are high in melatonin, which helps regulate your body’s rhythm, as well as serotonin, which helps balance your mood and aid sleep.
4) Potatoes – complex carbohydrates play a vital role when it comes to sleep. They stimulate insulin release, thus helping to clear your blood stream from any other amino acids that compete with tryptophan. Remember to thoroughly clean your potato and eat the skin as well, as most of the vitamins are contained in the skin.
5) Lettuce – lettuce contains opium-like substances, as well as the anti-cramping agent hyoscyarnin, which helps you to relax.
6) Fresh and dried cherries – Cherries are another one of the natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.
Another goodie is lemon juice, as it contains the natural version of ingredients (diphenhydramine) found in sleeping pills. Avoid caffeine and spicy food, as it can cause heart burn, as well as food that is too sweet or fatty, as it may cause indigestion.