Here are some foods you
won’t want to do without when it comes to healthy sleep:
Free Range Turkey: Free range or wild turkey is
organic and high in L-tryptophan, which is a natural sleep-inducer. Turkey is
well known to promote sleep and to get you into a sleepy state so you can drift
off without difficulty. L-tryptophan is
a precursor to several neurotransmitters, including serotonin, that fight
depression and that tell your brain to relax and get some real sleep.
Fatty Fish: Fatty fish, such as tuna, halibut, and salmon
are high in vitamin B6. B6 is a vitamin that is necessary to promote the making
of melatonin, which is a hormone made by the pineal gland. It tells us when to sleep at night and when
to wake up. Without melatonin, we don’t get the nighttime signal that says,
“it’s time to go to sleep now.”
Cherry Juice: Tart cherry juice is
unsweetened juice that contains melatonin. Adults who suffer from chronic
insomnia that drink a couple of glasses of unsweetened cherry juice can find
they sleep longer and better, with fewer episodes of insomnia.
Jasmine Rice: Jasmine rice is rich in carbohydrates,
particularly complex carbohydrates. Jasmine rice has a high glycemic index,
which promotes insulin release and increases the amount of L-tryptophan in your
bloodstream. Eat it for supper in order
to get sleepy enough to get to sleep well.
Yogurt: Both yogurt and milk are
high in calcium. There is some evidence to suggest that people who don’ get
enough calcium are prone to having problems falling asleep at night. If you eat in order to increase calcium in
your bloodstream, it tells your brain that it’s okay to sleep.
Kale: Kale and other dark, leafy greens are high in
calcium. You don’t have to eat it just before sleep in order to have it help
you get to sleep better. Kale and
similar greens will increase the amount of calcium in your system so that you
can get to sleep better and can stay asleep for longer periods of time. Calcium is not a hypnotic or sedative but
instead naturally allows your body to get to sleep on your own.
Lemon Balm: lemon balm is an herbal and
all natural member of the mint family, has been used for ages to induce sleep,
and is even more effective in combination with the valerian herb. The tea is
easy to make, add 1 to 2 teaspoons of dried lemon balm leaves and valerian to 1
cup of hot water and steep for 10 minutes.
Chamomile: Chamomile is another herb
that has been used for insomnia for thousands of years and has been shown in
studies to reduce mild cases of anxiety. Make a tea from dried chamomile leaves
or purchase readymade organic chamomile teas at a health food store.
Bananas: Bananas are a healthy food that is high in
potassium and vitamin B6. We need vitamin B6 in order to make melatonin. You don’t have to eat bananas right before
sleep. Just having enough vitamin B6 in
your system will make sure that melatonin is made and stored by the pineal
gland. It is released in a circadian
pattern so that you have higher levels of melatonin at night and lower levels
during the day.
These are just some of the great organic foods you can partake in
as part of a healthy diet containing calcium, magnesium, tryptophan, and
vitamin B6 so that the body and brain has the basic nutrients necessary for
getting to sleep and staying asleep all night long. In addition, keep in mind that the nutrients
in these foods have many other benefits for health and wellness.