If you rely on sleeping pills for a good night’s sleep, take note: a recent study found that those who took sleeping aids had a higher risk of dying sooner or developing cancer. While the jury’s still out on whether the study found merely a correlation between being sick and taking sleeping pills (rather than the medication being the cause of the early deaths), why not play it safe with a natural fix? If you’re a restless sleeper, try eating any of these foods a few hours before bedtime.
Add a drizzle of honey to warm milk or herbal tea a few hours before you plan on heading to bed. That little bit of glucose lowers levels of orexin, a neurotransmitter that raises your level of alertness.
Skip the Sleeping Pills; reach for a banana instead. Bananas are high in potassium, a mineral that is essential to a having a deep night’s sleep. Bananas also contain tryptophan and magnesium, making this fruit nature’s little sedative.
B vitamins have long been used to treat insomnia and help alleviate stress and anxiety. If you’re looking for a natural vitamin B complex, try beans — they contain a nice smattering of different B vitamins like B6, niacin, and folate.
It’s true, that warm glass of milk your mum gave you when you were a kid does help you sleep better. Dairy is a natural source of sleep-inducing tryptophan, and the calcium content of dairy has a nice booster effect on the amino acid.
A handful of nuts are a great bedtime snack because they help boost serotonin levels in the brain and are an excellent source of magnesium and tryptophan. Walnuts, flax seeds, pumpkin seeds, and sunflower seeds contain the highest levels of the natural sedative.
The tried-and-true mug of chamomile tea before you go to bed is effective for a reason. The herb has calming effects, and drinking a warm cup of (noncaffeinated) tea before bed may be just the bedtime routine you need to help you drift off to sleep.