Everyone wants to get a good night’s rest however it is increasingly difficult
for many individuals due to their work and family schedule, stress, and even
their diets. While there may be nothing we can do to control some things in our
life that make getting sleep difficult eating right is one thing we can control
and is something that should be made a priority if you want to get some shut eye
each and every night. To get good deep sleep there are certain foods you should
eat and foods you should avoid in order to close your eyes and get the best
benefits from sleep. Of course, if there are any food intolerances they should
be removed from the diet altogether as they may be the prime reason an
individual cannot get good rest at night.

Food to Eat for Sleep

All green and leafy vegetables are sleep promoting and good things to include in
your diet to enhance sleep. Following the green theme is micro algae like
chlorella. Whole grains are another food group that really helps calm the
nervous system and promote sleep in an individual. Carbohydrates in general make
you sleepy because they cause a boost in serotonin that makes you feel sleepy
and tired. So, if you need some sleep eat some carbs and you should be on your
way to dreamland soon. Other great foods to promote sleep include mushrooms,
oyster shell supplements, dill, basil, certain fruits and all processed carbs
like bagels and bread.

Lettuce might be the magic sleep food much to the surprise of everyone.
Amazingly, lettuce has opium like substance that enhances sleepiness. As a
result, if you suffer from insomnia or just can’t get to sleep make sure you
include a big lettuce salad as part of your dinner and you will fall off to
sleep faster than you ever imagined.

One old trick for getting to sleep that has been around for ages is a cup of
warm milk. You have probably heard of this remedy and even tried it yourself,
but were unaware why milk makes you sleepy. The answer is because milk has
tryptophan that is converted to serotonin and promotes sleep when it is in the
body. This same element is found in turkey and the cause of many a Thanksgiving
afternoon nap! Also, niacin helps the production of serotonin to produce
sleepiness and a great night’s rest. Niacin is found in fish, peanuts, poultry,
and other foods.

Foods to Avoid for Sleep

Getting the shut eye you need and deserve can frequently be obtained by simply
avoiding certain foods and drinks that make sleep difficult. The following foods
are things you should avoid after late afternoon to ensure a good night’s rest.

Alcohol and caffeine are two foods that make sleep difficult and for this reason
should be avoided at all costs in the early evening. Chocolate is another food
that should be avoided because it contains caffeine and can rev you up rather
than soothe you for bed. Spicy foods get your metabolism rolling and as a result
they make getting to sleep difficult not to mention they can cause digestive
problems that result in a shady night’s rest. All foods that are refined
carbohydrates or have additives or preservatives should also be avoided at
nighttime. Foods high in sugar allow for an energy burst rather than induce
sleep so sugar should be saved for the daytime. High protein foods should also
be avoided near bedtime as well because they block the serotonin in our brains
and make getting to sleep difficult.

While there are numerous foods that are great for promoting sleep and foods one
should certainly avoid to get a good night’s sleep, their affects are different
on everyone. So, if you notice when you drink caffeine you can’t get to sleep
you know to eliminate caffeine from your nightly routine. The same goes for any
other food that consistently keeps you awake. However, if you have insomnia and
don’t know why simply avoid all of the foods on the list before bedtime and you
should be able to get some sleep. If not, there might be other reasons you can’t
sleep like working in front of the computer late, anxiety, stress, and many
other reasons that can negatively impact a good night’s rest.

This article is by http://www.sleepingcommunity.com. A great resource for those who love sleep, and
those who need solutions to get to sleep. This article and many more similar
articles can be found at our
Sleeping Nutrition section!

Tags: dietary, , healthy diet, vitamin, mineral supplement

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