As we get older it seems like we have more problems sleeping.  Hormones change, we have more stress, we are less comfortable in certain positions.  Here are some foods and advice on how you can get a better nights sleep.  

Foods to help you sleep:

Note: these foods are not all recommended for people with diabetes or dietary restrictions.  You know your body and can find the right food for you.  

• Figs:
  These delicious fruits have potassium, magnesium, calcium and iron. This helps with better blood flow and muscle contractions.   
• Fish:
  Fatty fish is best for sleep:
  Why? Well, salmon, tuna, mackerel, trout all have tons of vitamin D and omega 3 fatty acids.  What this does is increase your production of serotonin.  
• Turkey:
  If you eat meat and celebrate Thanksgiving, after eating normally you feel a bit tired.  That is because of tryptophan which increases melatonin production and relaxes you.  
• Lettuce:
  Lettuce contains lactucarium which promotes sleep and relaxation.  You can even have lettuce tea before bed. This can be done by taking romaine leaves and pouring hot water over them.  You can also add honey for a bit of sweetness if you like or stevia as a sugar substitute.  
• Barley Grass Powder:
  Barley has calcium, potassium and tryptophan.  It also contains Gamma-Aminobutyric Acid (GABA) which helps assist with sleep and prevents insomnia.  Barley Grass Powder can be added to your smoothie, over salads, in soup or added to water.  
• Sweet Potatoes:
  Yummy, easy to make and versatile, this potato contains potassium, magnesium and calcium.  
• Honey:
  Glucose is in honey and it reverses orexin which is a neurotransmitter of the brain the puts you on alert.
• Tofu:
  Not everyone likes the texture but it is a great source of protein.  It contains calcium and isoflavones which increase your serotonin levels.  
• White rice:
  This food is high on the glycemic index (foods that raise glucose levels fast).  If you are not diabetic and can eat foods that are high on the glycemic index, this will raise your body energy quickly and then you will experience a drop in energy which will allow you to sleep.
• Pretzels:
  Just like rice, it is high on the glycemic index. 
• Oatmeal
  This is a natural source of melatonin and if eaten before bed will raise your blood sugar levels and make you drowsy.  
• Kale:
  Packed with antioxidants, calcium.  Calcium will trigger your brain to release tryptophan and increase melatonin levels. 
• Popcorn:
  High in fiber and carbohydrates
• Dark chocolate:
  The magnesium in the chocolate helps with a better sleep and keeps circadian rhythms regulated by the pineal gland. 
• Hummus:
  This is made from chickpeas which contain Folate, Vitamin B6 which help regulate melatonin and serotonin levels.  
• Almonds:
  Eating this nut provides 19% of your daily need for magnesium
• Walnuts:
  19 vitamins along with healthy levels of omega3 fatty acids.  They also provide ALA or Alpha-linolenic acid which then turns into Docosahexaenoic Acid which is normally found in fatty fish (salmon).
• Nut butter and toast: A tryptophan booster
• Pistachios:
  Packed with protein, vitamin B6, Magnesium.  These have the highest level of melatonin of nuts.  
• Watermelon:
  This keeps you hydrated and eliminates the munchies.  It contains Choline which has been shown in studies to help with sleep disturbances as well as lycopene (an antioxidant) that can help you fall asleep faster.  
• Kiwi:
  Low in calories and full of Vitamin C and K
• Pineapple:
  Raises melatonin levels by 266% after eating
• Cottage cheese and crackers:
  It is dairy and carbs so high in lean protein and increases glucose so makes you tired.  
• Yogurt and bananas:
  Tryptophan, magnesium, potassium yay!
• Juices and teas:
  - Chamomile
  - Goji Berry Juice
  - Passion Flower Tea
  - Warm milk
  - Tart Cherry Juice
  
  Dr. Amie Gregory, DC, CCEP, ANF is a San Francisco, CA and San Carlos, CA chiropractor that understands full body health.  She works with athletes, expectant moms, office workers and everyone else in between.  Contact our San Francisco, CA chiropractic office or San Carlos, CA chiropractic office today!
  
  Sources:
  https://casper.com/blog/foods-that-help-you-sleep/