As a mom and an enthusiastic cook, I’ve always been on the lookout for ways to improve my family’s health, especially when it comes to getting a good night’s sleep. Over the years, I’ve discovered that what we eat can have a huge impact on how well we sleep. Here are 20 foods that can help you and your kids get the rest you need.
1. Bananas
Bananas are rich in magnesium and potassium, which help relax muscles. They also contain tryptophan, which the body converts into serotonin and melatonin, the hormones that promote sleep. My kids love them, and I love how they help us all wind down.
2. Oatmeal
Oatmeal is not just for breakfast. It’s a great bedtime snack because it contains melatonin and complex carbs, which help regulate blood sugar levels. A warm bowl of oatmeal can be very soothing.
3. Almonds
Almonds are a fantastic source of magnesium, which can help relax muscles and improve sleep quality. A handful of almonds before bed can be a healthy, sleep-promoting snack for both you and the kids.
4. Warm Milk
There’s a reason why warm milk is a classic bedtime drink. It contains tryptophan and calcium, both of which help the brain use tryptophan to produce melatonin. My kids love it with a bit of honey.
5. Turkey
Turkey is rich in tryptophan, making it a great food for promoting sleep. A small turkey sandwich or a few slices of turkey at dinner can make a big difference in how quickly your family falls asleep.
6. Kiwi
Kiwi is packed with vitamins C and E, serotonin, and folate. Studies have shown that eating kiwi can improve sleep onset, duration, and efficiency. My kids enjoy it as a sweet and tangy treat.
7. Tart Cherry Juice
Tart cherry juice is one of the few natural sources of melatonin. Drinking a small glass before bed can help regulate your sleep cycle. It’s a bit tart, but my kids have gotten used to it.
8. Walnuts
Walnuts contain melatonin, serotonin, and magnesium. A few walnuts before bed can help improve sleep quality. They’re also a great addition to evening salads or desserts.
9. Chamomile Tea
Chamomile tea has calming effects that can help induce sleep. It’s caffeine-free, so it’s safe for kids too. I often make a pot of chamomile tea for the family after dinner.
10. Spinach
Spinach is rich in magnesium and other sleep-promoting nutrients. Incorporating spinach into dinner can help everyone in the family relax and sleep better.
11. Honey
A spoonful of honey can boost insulin slightly, allowing tryptophan to enter the brain more easily. Add it to warm milk or chamomile tea for a soothing bedtime drink.
12. Sweet Potatoes
Sweet potatoes provide potassium, magnesium, and calcium, all of which help with relaxation. A baked sweet potato at dinner is not only nutritious but also aids in a good night’s sleep.
13. Cottage Cheese
Cottage cheese contains casein, a protein that can keep hunger at bay during the night. Add some fruit and a drizzle of honey for a bedtime snack that promotes sleep.
14. Passionfruit Tea
Passionfruit tea contains harmala alkaloids that can help induce sleep. It’s a tasty, caffeine-free option for an evening beverage that the whole family can enjoy.
15. Hummus
Hummus, made from chickpeas, is a good source of tryptophan. Spread it on whole-grain crackers or veggies for a healthy bedtime snack that can help you sleep better.
16. Grapes
Grapes contain melatonin naturally. A small bowl of grapes before bed can help regulate your sleep cycle. They’re sweet, easy to eat, and a favorite in our house.
17. Eggs
Eggs are rich in protein and can help keep you full throughout the night. A simple egg dish at dinner can make a big difference in how well you sleep.
18. Yogurt
Yogurt contains calcium, which helps the brain use tryptophan to produce melatonin. A bowl of yogurt with a bit of fruit makes a great bedtime snack for both adults and kids.
19. Cereal
A small bowl of whole-grain cereal with milk can be a perfect bedtime snack. The combination of carbs and calcium can help promote sleep. It’s a hit with my kids and a comforting end to the day.
20. Herbal Teas
Herbal teas like peppermint or lemon balm are calming and caffeine-free, making them great options for before bed. They help to wind down after a busy day, and my kids enjoy the ritual of having tea before bed.
Sleep Tight!
Ensuring a good night’s sleep for the whole family can be as simple as incorporating these foods into your diet. What will you try adding to your evening routine? Here’s to sweet dreams and restful nights for you and your little ones!
The post 20 Foods That Can Help You Sleep Better first appeared on Mama Say What?!
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For transparency, this content was partly developed with AI assistance and carefully curated by an experienced editor to be informative and ensure accuracy.
