Which foods can help you sleep?

Sleep affects every aspect of health. Fortunately, some foods and drinks contain compounds that help control parts of the sleep cycle, meaning that they may help a person both fall and stay asleep.

Sleep quality and duration can affect a wide array of conditions, including:

·         obesity

·         diabetes

·         cardiovascular disease

·         hypertension

However, getting enough sleep can be tricky. According to the Centers for Disease Control and Prevention (CDC), a third of adults in the United States report not getting a healthy amount of sleep.

Many chemicals, amino acids, enzymes, nutrients, and hormones work together to promote good sleep and regulate the sleep cycle. These include:

·         tryptophan

·         melatonin

·         gamma-aminobutyric acid (GABA)

·         calcium

·         potassium

·         magnesium

·         pyridoxine

·         L-ornithine

·         serotonin

·         histamine

·         acetylcholine

·         folate

·         antioxidants

·         vitamin D

·         B vitamins

·         zinc

·         copper

Although lots of foods contain low levels of these sleep-promoting compounds, only some have high concentrations that could potentially affect a person's sleep cycle.

Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:

Almonds

Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.

A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep.

Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats.

Almonds are available to purchase in grocery stores, bulk-food stores, and online.

Warm milk

Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.

However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Like a cup of tea, having a warm cup of milk before bed can be a relaxing nightly ritual.

Low-fat milk is also a great snack because it is nutritious and low in calories. Each cup of 1-percent low-fat milk contains approximately:

·         7.99 grams (g) of protein

·         300 mg of calcium

·         499 international units (IU) of vitamin A

·         101 IU of vitamin D

·         101 calories

 Source: Medical News Today