Practicing good sleep hygiene consists of not only following a nightly routine that promotes sound sleep but also understanding sleep hygiene practices through dietary choices. Choosing food rightly goes a long with improving sleep quality. Certain foods are instrumental in helping us get to sleep and stay asleep.
Melatonin is a hormone responsible for regulating our circadian rhythm (sleep and wake cycle). Some food naturally packed with essential vitamins and minerals that promote sleep as suggested by Dr. Sebi in his diet are as follows:-
1) Nuts and Seeds
- Raw Sesame
It is rich in essential minerals such as calcium, iron, zinc magnesium, selenium, and copper. The nutrient in sesame seeds gets absorbed by the body. Rich in monounsaturated fatty acids called oleic acid, sesame seeds lower LDL and increase HDL cholesterol. Sesame seeds have a high tryptophan number that helps you sleep and relax a lot better.
- Raw tahini butter
Tahini butter also called sesame seed butter is very nutritious and has a natural nutty flavor. It is very easily digested in the body because of its high alkaline mineral content and helps in weight loss. Rich in methionine, it promotes liver detoxification. Also, it is a rich source of minerals such as Phosphorus, magnesium, potassium, iron, calcium, vitamin E, vitamin b1, b2, B3 B5 and B 15. The butter promotes healthy cell growth and maintains skin health and muscle toning.
Calcium facilitates the body’s ability to absorb and use tryptophan which promotes sleepiness.
Walnuts are high in melatonin and tryptophan, besides being fulling snacks. Melatonin improves sleep quality and offers antioxidant protection. Walnuts are considered a secret weapon against sleeplessness nights, cancer, Parkinson’s disease, Alzheimer’s disease, and cardiovascular illness.
- Brazil nuts
Selenium is found in abundance in Brazil nuts. This mineral has been involved in the production of thyroid hormone which leads to sleep change. Low in selenium diet leads to sleep problems. Consuming Brazil nuts compensates for selenium mineral that enhances sleep hygiene.
2) Herbal Teas
Drinking a cup of herbal tea promotes natural sleep. Chamomile tea increases the level of glycine former chemical that acts as a mild sedative. This promotes relaxation and sleepiness quickly.
Apples are packed with vitamins, antioxidants, fiber, natural sugar and phytonutrients that help you feel more alert.
Bananas being rich in potassium and magnesium helps relax your body and triggers sleepy symptoms. Banana before bed increases tryptophan mineral and vitamin B6 level. This helps to sleep early and better at night.
Just like apple, peaches contain plenty of magnesium. If you are having trouble sleeping and crave for sweets comma reach out for a peach bowl for healthy sleep and fuller feeling at night.
Avocados have a high amount of unsaturated fat that increases serotonin level which stimulates the part of your brain that induces sleep. It is also rich in magnesium content that helps you hit the hay.
Olive has a high content of tryptophan, magnesium, calcium and vitamin B6. These minerals and vitamins increase the production of melatonin hormone which activates in the dark and results in the sound natural sleep cycle, regulating circadian rhythms and sleep patterns. Olives are also rich in potassium content and various other nutrients.
Figs packed with potassium, magnesium, calcium, and iron and these minerals help with blood flow and muscle contraction which helps in falling asleep fast. Also, a fig is full of fiber that keeps you full.
- Seeded watermelon
Melons are a great source of energy like magnesium, amino acids like lysine and tryptophan. Melon seeds provide an amazing cure for insomnia because tryptophan induces relaxation and sound sleep.
With just 50 calories, a cup of diced cantaloupe renders 100% recommended dietary intake for vitamin C and A. These vitamins boost antioxidants and help you sleep better if you consume cantaloupe an hour before bed.
Containing zero saturated fat, 17 grams of sugar and six grams of dietary fiber, a medium-sized fear before going to bed makes you sleep better and faster.
Chickpeas are filled with vitamin B6 which is essential for making melatonin. Melatonin promotes sound sleep and resets your body’s sleep clock.
Kale provides a hefty dose of vitamin k which helps in repair and building muscles while you sleep.
Opera is an excellent source of vitamin k and calcium which increases the absorption of tryptophan in the body which promotes the sleep cycle.
- Tomatoes (only Cherry and plum)
Tomatoes are the best source of lycopene, a mineral important for sleep. Lycopene is a potent antioxidant that is also beneficial with heart and bones health. Additionally, tomato is a good source of potassium, vitamin C, biotin, vitamin k, and manganese.
Cucumber is a source of melatonin. It promotes turning of serotonin into melatonin which promotes sound sleep. It can calm your nerves, reduce anxiety and stress and overall improve your sleep cycle.
Dill is rich in a variety of nutrients including vitamins and minerals such as calcium, iron, magnesium, phosphorus, magnesium, potassium and a small amount of sodium, zinc, and copper which makes it helpful in treating insomnia and other sleep disorders.
Sage is enriched with antimicrobial and antibacterial healing properties. It is known to decrease stress and boost your mood, relax the body and make it fell asleep faster.
Holy basil also known as the Queen of herbs can get to the cause of your insomnia and promote sleep. It has calming properties and stress reduction effect for sleep aid. It is also helpful in treating anxiety, depression, and a general anxiety disorder.
- Powdered onion
Powdered onion, when used as a spice, according to Dr. Sebi, is a natural cure for insomnia.
- Seaweed (powdered granulated)
Powdered granulated seaweed is a rich source of vitamins, minerals, thyroid regulating iodine and fatty acids which renders various skincare benefits and promotes sleep hygiene.
- Wild rice
Wild rice is an extremely rich source of proteins, fiber, vitamin B6, folate, magnesium, phosphorus, zinc, copper, and magnesium which increases the melatonin minerals in the body responsible for quick and sound sleep.
Although numerous food items promote sleep and rectify the waking cycle, listed above are the ones recommended by Dr. Sebi in his alkaline diet.