17 Foods Promote A Good Night Sleep
- Salads and fresh vegetables
Eat plenty of fresh greens, fruits and vegetables throughout the day especially lunch, dinner and including in your breakfast if possible.
- Whole grains and fiber foods
Eat one slice of whole fiber bread at each meal (Omit bread if you are on Paleo or GAPS diet). Complex carbohydrates from whole grains, vegetables, fruits, potatoes and salads can reduce the risk of certain cancers, high blood pressure, heart disease, diabetes, lower cholesterol and triglycerides.
- Calcium rich foods
All dairy products, bone meals, almonds, tahini, sesame seeds, green vegetables, broccoli, buckwheat, egg yolk, molasses, sardines, soybean, turnip.
- Iron rich foods
Green and leafy vegetables, apricots, clams, kidney, oysters, , yeast, pine nuts, sunflower seeds, pumpkin seeds, red wine, liver, eggs, fish, meat, poultry, whole grains, avocado, almonds, pumpkins, dried prunes, dates, beetroots, rice and wheat bran, soybeans, millet, parsley and blackstrap molasses.
- Copper foods
Almonds, avocados, barley, beans, broccoli, buckwheat, chocolate, crab, dried legumes, lamb, mushrooms, oyster, pecan, perch, pork, prunes, sunflower seeds, wholegrain cereals, water from copper pipes, beetroots, nuts, raisins, salmon, soybeans and green leafy vegetables.
- Magnesium rich foods
Meat, fish, almonds, barley, cashews, cocoa, cod, eggs, mineral water, molasses, parsnip, seeds, dairy products, seafood, apples, apricot, avocado, banana, brewer’s yeast, brown rice, figs, garlic, kelp, lima beans, seaweed, millet, nuts, peaches, salmon, sesame seeds, tofu, green leafy vegetables and whole grains.
- Tryptophan rich foods
Milk, tuna, beef, beans, dairy products, fish, legumes, lentils, pumpkin seeds, sesame seeds, soybeans, cottage cheese, rice, oats, egg, peanut butter, banana, nut butter, grapefruit, dates, figs, turkey, yogurt, kefir.
Eating Tryptophan foods or taking supplements with the essential amino acid tryptophan promote sleepiness. Research shows that it takes an hour for tryptophan to reach the brain and be transformed into serotonin so it’s best to eat or take tryptophan supplements an hour before bedtime.
Tryptophan supplements are best to be taken with fruit juice so it can be carried to the brain quickly. Start out with a dose of 500 mg and increase in 500mg increments until reach 2,000mg (2g). Take it an hour before bedtime for 3 days on and 4 days off. Continue the rhythm of 3 days on and 4 days off. To increase the effect, also take 250mg niacin (vitamin B3) and eat high carbohydrates foods such as bread with peanut butter or a slice of avocado.
- Vitamin B3 rich foods
Almonds, beef, chicken, eggs, fish, halibut, legumes, mackerel, meat, peanuts, salmon, sardines, sunflower seeds, yeast.
- Vitamin B5 rich foods
Avocado, baker’s yeast, beans, brains, blue vein cheese, egg yolk, green vegetables, heart, kidney, lentils, liver, lobsters, milk, mushroom, orange, peanut butter, peas, royal jelly, sweet potatoes, wholegrain cereals.
10. Vitamin B6 rich foods
Avocado, bananas, brewer’s yeast, carrot, cereal, chicken, egg yolk, ham, legumes, lentils, mackerel, offal, oatmeal, salmon, tuna, sunflower seeds, peanuts, whole grains and wheat germs.
- Vitamin B12 rich foods
Brain, clams, milk, herring, kidney, meat, oysters, egg yolk, cheese, liver, yeast, salmon, sardines, Swiss cheese, wheat germ.
- Folic acid rich foods
Barley, beans, eggs, endive, green leafy vegetables, lentils, liver, organ meats, sprouts, soybean and yeast.
13. Inositol rich foods
Brown rice, beans, rockmelon, cereals, corn, grains, lecithin, nuts, organ meat, pork, seeds, veal, brewer’s yeast, wheat germ, citrus fruit and beef heart.
- Vitamin C rich foods
Aloe vera juice, blackcurrant, broccoli, Brussels sprouts, citrus fruits, guava, parsley, pawpaw, peppers, pineapple, potatoes, cabbage, rosehip, strawberries, sweet potato and tomato.
- Vitamin D rich foods
Halibut, sardines, cod, tuna, fish liver oils especially cod liver oil, oatmeal, egg yolk, butter, alfalfa, sweet potatoes, milk, sprout seeds and some vegetable oils.
- Vitamin E rich foods
Almonds, apricot oil, beef, corn, egg yolk, hazel nuts, safflowers, sunflower, green leafy vegetables, whole grains, vegetable oils and wheat germ.
- Zinc rich foods
Brewer’s yeast, beef, bilberry, brewer’s yeast, capsicum, egg yolk, ginger, herring, liver, milk, lamb, seafood, wholegrain, yeast, wheat germ, nuts, seeds, fish oil, whole grains, pumpkin seeds, pecans, sardines, sunflower seeds, meats, poultry, seafood, oysters.
- Buchman D,The complete guide to natural sleep, Keats Publishing, USA.
- Osiecki H, The nutrient bible, 9th ed, Bio Concepts Publishing, Australia.
- Photo credit: http://www.advanced-dermatology.com.au/the-truth-about-beauty-sleep
The information contained in this article is provided for your general information only and is not meant for diagnosis or treatment of any disease or disorder. If you suffer from any disorders or have any symptoms, please consult with your qualified practitioner before changing your diet or taking any supplements