Foods to Help Sleep

insomniaAccording to The National Institutes of Health, it’s estimated 30% -40% of adults say they have occasional insomnia. And 10% -15% of Americans say they have trouble sleeping all the time. Unfortunately, I’m one of these people.

People with celiac disease tend to have insomnia due to a B12 and/or iron deficiency. I’m not one to take medication as a sleep aid, so I have researched and made a list of 10 foods that will help you sleep:

  1. Walnuts:  high in tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin (helps you fall asleep faster).
  2. Almonds: rich in magnesium (helps you stay asleep longer).
  3. Dairy: calcium helps regulate muscle movement.
  4. Lettuce: has lactucarium, which has sedative properties.
  5. Salmon/Tuna/Halibut: high in vitamin B6, which your body needs to make melatonin and serotonin.
  6. Rice: high glycemic index, so eating it will significantly reduce the time it takes you to fall asleep.
  7. Cherry Juice: naturally increases levels of melatonin.
  8. Chamomile Tea: increases glycine, a chemical that relaxes nerves and muscles.
  9. Honey: slightly raises insulin and allows tryptophan to enter the brain more easily.
  10. Leafy Green Vegetables: high in calcium which helps the brain use tryptophan to make melatonin.

For more detailed information:

Reader’s Digest 

National Sleep Foundation

US News

Cleveland Clinic


Bella has no problem sleeping!

I would love to hear what foods help you sleep! I need all the help I cant get. 🙂


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