Do you suffer from insomnia? Then you know that coffee, soda and anything else with caffeine in it should not be included in your diet most especially during the bottom half of the day. But did you know that certain foods should be consumed on a regular basis if you want to put an end to your insomnia?

If often you spend very little to no sleep each night, continue reading. Below you will come across some of the foods that are highly recommended for insomniacs.

Aside from something that contains caffeine, there are a few more foods that someone with insomnia should stay away from, experts say. For instance, acidic and spicy foods can cause acid reflux to strike, and it’s something that can definitely leave a person wide awake at night.

Something that is loaded with sugar should also be avoided as it can cause one’s energy levels to remain sky high. Got food allergies or intolerances? It’s also important to dodge anything your GI tract doesn’t like.

But then there are foods that are said to be perfect for someone like you who is pestered by insomnia either on a nightly basis or from time to time only. Make sure that you add the following to your diet on a regular basis to considerably increase your chances of enjoying a good night’s sleep:

1. Sweet Potatoes

Baked, grilled or mashed, there is no denying that sweet potatoes are ideal for any health-conscious person. Did you know that they are perfect for insomniacs, too?

According to doctors, what makes sweet potatoes capable of promoting sleep is its potassium content. Everyone knows that potassium helps lower the blood pressure, but not too many people are aware that it also relaxes the muscles. Complex carbohydrates in sweet potatoes are also known to have sleep-inducing properties.

2. Nuts

There are a couple of reasons why snacking on a handful of nuts such as almonds, walnuts, pecans, cashews and Brazil nuts are highly recommended for those who suffer from insomnia.

First, nuts contain high amounts of omega-3 fatty acids that regulate the mood — if you feel wonderful, getting some Z’s should be trouble-free. Second, they actually contain melatonin. Does the name ring a bell? Well, it’s for the fact that melatonin is a popular supplement that encourages sleep.

3. Seeds

Just like nuts, seeds supply your body with omega-3 fatty acids that possess mood-regulating properties. Especially if your primary reason for having a hard time catching some Z’s is stress or anxiety, then you can benefit tremendously from the addition of seeds like pumpkin, sesame and flax seeds to your everyday diet.

According to scientists, seeds also have zinc in them. This mineral is said to be very important in regulating chemicals in the brain, in particular those that help you get to dreamland at night.

4. Tart Cherries

Earlier while discussing nuts, melatonin was mentioned. Just in case you get bored with nuts (which is virtually impossible as there are tons of nuts to choose from!) you may also opt for tart cherries instead.

Just like nuts, tart cherries have melatonin in them. Numerous studies have shown that the addition of tart cherries to one’s diet is just as effective as the intake of certain herbal supplements for sleep. To employ the sleep-inducing abilities of tart cherries, you may consume them whole or in juice form.

5. Bananas

Last but not least, you should regularly consume bananas most especially just before you hit the hay. We all know that bananas have potassium, and earlier it was mentioned that potassium promotes sleep by relaxing the muscles.

There is another reason why the intake of bananas is perfect for someone like you who is facing insomnia, and that is the fact that it contains magnesium. Doctors say that this mineral is something that can help relax both body and mind, perfect for anyone whose stress and anxious thoughts are keeping them wide awake.

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