If you’re feeling exhausted all the time and it’s due to lack of sleep,  you’re not alone.  About 50% of Americans report having symptoms of insomnia that lasted at least several nights at some point in their life according to the National Sleep Foundation. Regardless of the reason you’re having trouble sleeping, whether you hate your job or are worried about something, being tired all the time sucks! So today I wanted to share with you:

7 tasty foods to conquer insomnia and help you sleep

1) Cherries

Oh my gosh!  I absolutely love cherries!  Not only are they yummy, but they’re high in melatonin!  Melatonin is the hormone that makes you sleepy.  Another added benefit is that they’re high in fiber so you’ll stay feeling full, instead of waking up in the middle of the night making a run “for the border”.

2) Fish

Fish is rich in tryptophan which is a natural sedative to help you fall asleep.  Because not all seafood choices are healthy, make sure you stick to fish like Pacific cod or albacore from the US or British Columbia.

3) Chamomile

Chamomile is an herb that’s been used as a remedy for insomnia for thousands of years!  In an animal study,  chamomile was effective in calming down mice, practically tranquilizing them.  In one human study, they found chamomile was able to reduce mild to moderate general anxiety disorder a lot better than placebo did.  If you like tea, you can drink some chamomile tea.  Pick some up at the grocery store on your way home from work.

4) Bananas

Bananas are my all-time favorite, go to super-fruit! Bananas are packed with potassium and magnesium. These are two minerals that promote muscle relaxation.  As a matter of fact, magnesium deficiencies are related to restless leg syndrome and nighttime muscle cramps, two common causes of interrupted sleep.  Try eating a banana a day to see if that helps you with your insomnia.

5) Spinach

Like bananas, spinach is high in potassium and magnesium.  In addition, it contains calcium which helps your body generate melatonin, your “sleepy” hormone.  Melatonin also helps you maintain your circadian rhythm.

6) Almonds

Almonds are another food full of magnesium and calcium.  Try eating a handful of almonds or some almond butter on a piece of whole-grain bread as a after dinner snack before you go to sleep.

7) Milk

I’m not fond of milk, personally.  I never really have been (unless there was some Nestle’s Quik in it, but that was as a child). But because milk is rich in melatonin-boosting calcium, I’ve added it to the list.  To be honest, other dairy products such as yogurt and cheese will give you the same calcium benefits.  Just be sure you choose a yogurt that isn’t full of sugar.  If you’d like to learn more about why you should avoid sugar, check out my other post, The Hunger Games that are going on in your head.

I hope you enjoyed this post.  If you do, please let me know in the comments below. Feel free to share it with others. 🙂

Elle Catalan

Certified Wellness and Nutrition Coach

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