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Five foods that support good sleep

Filed in
  • Healthy sleep habits
  • Diet

By Jennifer Gibson  |  Mar 10, 2020
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Foods for Sleep

Getting good sleep is a key to good health, and so is good nutrition. Lucky for you, the two can go hand-in-hand. There are several healthy foods that can also support good sleep.

Many of them have tryptophan, an important amino acid. Your body converts some of it into melatonin, a hormone that helps regulate your sleep-wake cycle.

It’s likely that you already have these sleep friendly foods in your refrigerator or pantry right now.

  1. Eggs – Eggs are high in protein, which can increase the levels of tryptophan in your blood. They’re full of other health benefits as well. Remember, with anything, moderation is key.
  2. Cheese – A good source of calcium, fat and protein, cheese also contains tryptophan and can be a good before-bed snack.
  3. Nuts – All nuts contain tryptophan. The healthiest choices are those that are low in fat, high in healthy fats and loaded with other nutrients. Examples include almonds and walnuts.
  4. Fish – Fatty fish, like salmon and tuna, have many health benefits. One study found men who ate salmon three times a week fell asleep faster than those who ate chicken, beef or pork.
  5. Teas – Many types of tea have health benefits and may promote sleep. Try a cup of chamomile before you go to bed tonight.

Another diet tip for a good night’s sleep:  Avoid caffeine and alcohol near bedtime. Both can keep you awake. The American Academy of Sleep Medicine recommends that adults should sleep seven or more hours per night for optimal health.


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