Staying awake for several hours at night because you cannot seem to get any sleep can be frustrating and annoying and this is more so when you have to wake up early the following day. But, the best news is that there are many things that you can do to deal with your sleeplessness, and they include things like meditation and taking a warm bath. But, what you might not know is that food can also help you fall asleep fast and sleep well for many hours. If you are struggling with sleep, you should consume the following foods to enjoy a peaceful and restful night.

#1 Tart Cherry Juice

Cherries are one of the best foods that you can eat to induce sleep. This amazing fruit is one of the few natural sources of melatonin the sleep-regulating hormone, and it is also rich in antioxidants that help with inflammation. However, most people find the taste of the fruits to be too intense and so a tart cherry juice is the best alternative. If you still do not like the taste you should mix it with sparkling water.

#2 Warm Milk

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Nothing works better than a mug (warm) of milk when it comes to inducing sleep. For century’s mothers have always been giving their young ones a warm cup of milk before bed so that they can sleep well and for long. And so this is not just an old wives tale as it works. Milk has tryptophan, an essential component in the production of melatonin, and it also contains magnesium and calcium which are also sleep inducing compounds. However, only take a small glass of milk so that you will not have to interrupt you sleep to go to the bathroom.

#3 Small Bowl of Cereals

There is that sluggish feeling that you get in the morning after eating your bowl of cereals, and this is enough proof that it can also work as a bedtime snack. Breakfast cereals contain magnesium and some calming carbs that will make you sleepy. And if you mix the cereals with warm milk you will also benefit from the calcium, magnesium, and tryptophan in the dairy product. However, it is important to avoid those with a lot of refined sugar as this will lead to a rise in your blood sugar level and hence keeping you awake. A bowl of oatmeal and milk is also an excellent choice because this cereal contains melatonin.

#4 Tuna and Salmon

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If you are having trouble sleeping at night, you should change you dinner diet and include some kinds of fish such as salmon, tuna, and halibut. These types of fish have a high concentration of vitamin B6 which is an important compound that the body needs to produce the sleep-inducing hormone melatonin. Apart from this, fish is also rich in omega-3 that is essential for a healthy brain, and this is also vital for sleep.

#5 Bananas

Bananas are not just beneficial to your health, but they can also help you get that essential sleep that your body needs a lot. The fact that these fruits are rich sources of potassium and magnesium is what makes them excellent for sleep. However, they also put your body in a sleepy state by relaxing your muscles. Recent research findings also indicate that bananas contain tryptophan which is vital for the production of melatonin and serotonin.

#6 Spinach Spinach is the perfect food for insomniacs due to its long list of sleep-aiding nutrients. The most notable one is tryptophan which the vegetable contains in high amounts. It also has other healthy nutrients such as vitamin B6 and C, magnesium and folate which are essential in the synthesizing of serotonin and hence also the production of melatonin. Spinach also has amino acids and glutamine that will help the body get rid of the cellular toxins that may cause sleeplessness.

#7 Fresh Herbs

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Herbs have a natural calming effect that relaxes the body and makes you feel sleepy. It is for this reason that herbal teas are one of the most effective sleep aids. Some herbs like basil and sage will not only reduce tension but also help you sleep faster and for long. You can consume these herbs by using them to make a sauce but avoid herbs like black and red pepper due to their stimulatory effect.

These seven foods will help you deal with insomnia and ensure that you always get peaceful and restorative sleep. However, you still have to make some lifestyle changes if you want to deal with your sleep issues and this can entail things like reducing your alcohol and caffeine intake and exercising regularly.

Author Bio: Jane Collins, a blogger at G9SleepTight, loves sharing many useful tips and solutions to help you have a good night’s sleep. Follow her on Twitter, @g9sleeptight.

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