When we’re feeling stressed, anxious, or just have a lot on our mind, it can be tough to fall asleep. But it doesn’t have to be that way! There are plenty of food and beverage options that can help you relax, soothe your nerves, and drift off into a peaceful slumber. In addition to the above described goals, we also implemented the following tasks for this project:
That’s right, there are foods that can help you fall asleep faster and stay asleep longer. The secret is picking the foods that are high in tryptophan, the amino acid that your body uses to make sleep-inducing melatonin. While you can get tryptophan from other foods, most of us don’t get enough of it from our diets to have a significant effect on our sleep. However, certain foods are loaded with tryptophan.
The inability to sleep can be caused by many factors, including anxiety, stress, and even illness. Luckily, there are many foods that promote relaxation and soothe the body. While you may not be able to eat all of these foods every night, you can use them to help you relax before bedtime or to help you fall asleep if you wake up in the middle of the night.
Have you ever had nights where you were tossing and turning and looking at the clock? These 10 foods will help you sleep well. Camille Perry recently wrote an article on Web MD about how sleep deprivation can cause big problems, from fuzzy thinking to more serious conditions like depression and health problems. She even cited sleep deprivation as a factor in major disasters in our recent history, such as. B. the nuclear accident at Three Mile Island, the massive oil spill at Exxon Valdez, and even the nuclear disaster at Chernobyl. The good news is that you can do something about it. According to the U.S. National Institute of Health, tryptophan, pronounced trip-ta-fan, one of the amino acids in protein-rich foods that promotes sleep, is the key if you can’t sleep. They claim that tryptophan is a precursor to serotonin (hence its use as an antidepressant and sleep aid). Our bodies cannot synthesize tryptophan themselves, so it must come from food. While there are many products that contain tryptophan, these 10 products are the superstars with the highest recommended daily allowance (RDA) of 3 ounces.
These 10 products will help you sleep soundly
1. Seeds and nuts
Seeds and nuts contain a lot of protein and antioxidants, are rich in tryptophan and help you sleep well. Three ounces of pumpkin seeds contain 174% of the RDA. Sunflower seeds supply 105% and linseed 90%.
2. Soya beans
Soybeans not only help improve bones and digestion, but also regulate blood circulation. They are also very rich in tryptophan, which helps you get a good night’s sleep. Three ounces of dried and roasted soybeans provide 171% of the recommended daily intake of tryptophan. And if you add an extra half gallon of tofu to your diet, that’s 91% of the RDA.
Cheese is an excellent source of protein and calcium and is also high in vitamins and minerals, such as vitamin A, B12, zinc, phosphorus and riboflavin. Thanks to the calcium it contains, it can also help protect your teeth from cavities. But it’s also a great source of tryptophan. You sleep better with cheese. Three ounces of low-fat mozzarella cheese provides 171% of the RDA for tryptophan. Parmesan and cheddar each provide 168% of the RDA for tryptophan per ounce. Romano cheese provides 129% and Gruyère 126% of the RDA in tryptophan.
4. Beef, veal, pigmeat and lamb meat
Beef, pork and lamb are excellent sources of protein, vitamins A, B and D, as well as zinc, manganese, iron and tryptophan. Lean beef provides 124% of the RDA for tryptophan per 3 oz, while pork tenderloin provides 117%. Lamb is also an excellent source of tryptophan: 3 ounces provides 81% of the RDA.
5. Poultry production
After a big Thanksgiving dinner, many people feel the need to take a nap, which they associate with the amount of food. The truth is that turkey itself contains a high amount of tryptophan – 110% of the RDA – but the same amount of chicken, 3 oz, actually contains more RDA – 123%.
Fish rich in omega-3 fatty acids is also an excellent source of protein, according to the Harvard School of Public Health. The 3 ounces of tuna and halibut contain 102% of the RDA of tryptophan. Salmon contains 98% and redfish and trout 90%. Snapper follows not far behind and contains 89% of the RDA of tryptophan. Pike and cod contain 70%.
Do you prefer to sleep by the sea? Maybe it’s the fresh seafood you’re eating. For all lobster lovers: The RDA of tryptophan in lobster is 112% for 3 oz. Squid contains 101% of the RDA for tryptophan, and 3 ounces of mussels contains 87%. Three ounces of shrimp contain 79% of the RDA for tryptophan, while oysters contain 71%.
Grains like oats, wheat and buckwheat, which are rich in fiber, phosphorus, thiamine, magnesium and zinc, are not only healthy but also contain good amounts of tryptophan. Three ounces of unroasted whole oats contain 49% of the RDA for tryptophan, while unroasted oat bran contains 43%. Unprocessed wheat germ contains 49% tryptophan per 3 ounces, while unprocessed buckwheat contains 44%.
9. Beans and lentils
Beans and lentils are also a good source of tryptophan. Three ounces of cooked white beans contain 28% RDI tryptophan. Equal amounts of cooked yellow and white beans each contain 38% tryptophan RDA. Three ounces of pinto beans and the same amount of kidney beans contain 25% of the RDA of tryptophan.
Eggs, rich in vitamin B2, copper, zinc and iron, are also a good source of tryptophan. Two eggs contain 60% of the RDA. And if you make a 2 gram cheese omelet out of it, your tryptophan levels will reach 228% of your RDA. How about a cheese omelet for dinner? And then dream. Don’t forget to pin us on Pinterest!
Pamela Young, who lives in Bend, Oregon, is the author and editor of the food blog Two Cups of Health. She is an avid cook and health researcher. For delicious and healthy recipes, check out her blog: www.twocupsofhealth.com. She has also written several books, including Natural Healing Foods. We’ve all been there: you’re trying to fall asleep, but your mind just won’t stop racing with thoughts of to-do lists and worries about the day ahead. A small snack of complex carbs before bedtime could help you drift off to dreamland. Research shows that consuming complex carbs helps promote serotonin and melatonin levels in the brain, which helps you relax and fall asleep. The best complex carbs come from whole-grain foods such as whole-wheat breads and cereals.. Read more about magnesium rich foods and let us know what you think.
Frequently Asked Questions
What foods can help you stay awake?
Think of all the times you’ve stayed awake all night cramming for an exam, or pulled an all-nighter because you couldn’t stop watching a TV show. If you’re like most people, those sleepless nights were caused by a number of factors, including caffeine, activity level, and your stomach’s contents. However, there is another factor that may be affecting your ability to sleep: your diet. You’re working late or you’re driving home and you notice your eyelids drooping. You’re fighting to stay alert to finish your work or to stay on the road. A cup of coffee can help, or maybe a piece of candy, but what if you want something healthier? Here are 10 nutritious foods that can give you a lift when you need it.
What foods cause insomnia?
We all know that it’s important to get enough sleep. Not getting enough sleep has been linked to increased risk for obesity, diabetes, heart disease, depression, and even early death! But, for many people, getting to bed early is easier said than done. Some people have difficulty falling asleep, while others wake up frequently throughout the night. And, unfortunately, insomnia can become a vicious cycle—the less sleep you get, the harder it is to fall asleep. In this post, we’ll explore what foods may help you fall asleep and stay asleep. It’s no secret that everyone has trouble sleeping from time to time. Lack of sleep can be an all-out nightmare. Not only does sleeping less make you feel exhausted the next day, but it can also lead to a number of health problems, including heart disease and weakened immunity. If you’ve ever wanted to know what causes insomnia, and how to stop staring at the ceiling at night, then this is the blog for you.
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