Sleep can make or break your overall health. For instance, it plays an important role in building immunity against infection and disease. During sleep, the body produces antibodies and white blood cells that combat pathogens and prevent cellular damage. Due to its restorative functions, sleep can also positively affect cognitive and cardiovascular health.

Unfortunately, many people miss out on a good night’s sleep due to bad lifestyle choices, poor time management or long work hours. Often, sleep deprivation makes the body susceptible to weight gain, mood swings and cardiovascular conditions. Poor sleep quality can also significantly weaken immunity.

Luckily, you can beat sleep deprivation by incorporating several sleep-friendly foods into a balanced diet.

Bananas

Bananas contain high amounts of natural muscle relaxants, such as magnesium and potassium, that prepare the body for sleep. Bananas also stimulate the production of serotonin, a neurotransmitter that regulates the body’s sleep-wake cycle. High levels of serotonin can positively affect mood and promote relaxation.

Walnuts

Walnuts contain high amounts of the sleep-enhancing amino acid known as tryptophan. The body uses tryptophan to create important molecules like serotonin and melatonin that induce sleep and promote relaxation.

Herbal teas

Teas that contain ingredients including chamomile, lavender and peppermint promote sound sleep by calming the nervous system and reducing stress levels. You can also add a stick or two of cinnamon, a highly aromatic spice that also acts as a natural relaxant.

Grapefruit

Eating a whole grapefruit before bed can also make it easier to fall asleep. Grapefruit contains lycopene, an antioxidant that can induce sleep. High levels of lycopene can induce sleep quickly, while a deficiency of lycopene can make it difficult to fall asleep, or even cause sleep disorders like insomnia and obstructive sleep apnea. Fruits like tomatoes and watermelon are also excellent sources of lycopene.

Tart cherries

Tart cherries are known to stimulate the production of melatonin, an important hormone that regulates the body’s sleep-wake cycle. Melatonin also maintains the circadian rhythm and prevents any irregularity, which can eventually cause insomnia.

Greek yogurt

Like walnuts, Greek yogurt contains tryptophan, an amino acid that improves sleep quality. Tryptophan also boosts the production of serotonin, a neurotransmitter that regulates mood and promotes drowsiness. Although you can still use plain yogurt to achieve a similar effect, Greek yogurt has a stronger concentration of proteins and probiotics that give it its sleep-enhancing properties.

Salmon

Fatty fishes like salmon and tuna contain B complex vitamins that support the production of melatonin. In particular, salmon is an excellent source of vitamin D, an important micronutrient that influences sleep quality. Aim to consume fatty fishes regularly, as high levels of vitamin D can promote sound sleep and improve general well-being.

Sunflower seeds

Sunflower seeds contain high levels of dietary fiber and healthy fats that promote satiety and sustain the body until breakfast. Like most sleep-friendly foods, sunflower seeds also contain tryptophan. For a nutritious bedtime snack, peel a handful of sunflower seeds and sprinkle over a cup of Greek yogurt. You can also add strawberries to boost melatonin production.

Sweet potatoes

Sweet potatoes are an excellent source of good carbohydrates that stimulate the production of serotonin. Plus, sweet potatoes also contain high levels of natural muscle relaxants like potassium and magnesium.

Sleep quality is a vital component of an individual’s well being. It “resets” and prepares various body functions, such as metabolism, digestion and immunity. Additionally, adequate sleep significantly reduces the risk of insomnia, depression and obesity.

Sources:

MayoClinic.org

Epicurious.com