A lot of us struggle with our sleeping routine and this sleep-wake cycle needs to be fixed as it has impacts on our health. Enjoying a sound sleep also keeps you fresh and active throughout the day. Among all solutions to counter the problem of lack of sleep, there are also some foods that can help as they have certain compounds that help in controlling sleep cycle and also help you both fall and stay asleep.

For a food or drink to work out for you, it must have high concentrations of the sleep-promoting compounds. So, even if your food has a little quantity of that compound, it won’t work.

Here is a list of all those foods and drinks that could potentially affect your sleep cycle, based on the scientific research, traditional knowledge and their nutritional profiles.

1. Almonds

Almonds can help sleep

Melatonin is a hormone that is involved in regulating the sleep-wake cycle and almonds contain high doses of it. Calcium and magnesium are two minerals that help muscle relaxation and sleeping, and an ounce of whole almonds can have 77mg magnesium and 76mg of calcium in them.

Apart from sleeping, almonds have other health benefits as well because they are full of good fat while lacking sugar and saturated fats. So, they can be a perfect evening snack.

2. Warm Milk

Warm Milk can help sleep

Another option to counter sleeplessness can be the warm milk. Warm milk has melatonin, tryptophan, calcium and vitamin D in it; all four of these are sleep-promoting compounds.

Although these compounds help in promoting sleep, but as most of us used to have a cup of warm milk at bedtime in our childhoods, this habit can have psychological association with our sleep too. As this milk is low in fat and is also very nutritious, you can have it as a relaxing nighty ritual before bedtime.



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