10 Foods That Will Naturally Wake You Up & 10 That Will Put You To Sleep
This Just In: Avocado Toast Isn’t Just For Millennials
Tired? That makes you and nearly everyone else. Our lives are so busy that it can be hard to get a proper night’s sleep, which is only exacerbated when you just can’t seem to wake up. If you’re struggling with a serious condition, we’d obviously recommend professional medical advice, but we’re happy to provide you with a list of foods that just might help.
1. Watermelon
This tasty summertime fruit is made for early mornings. Since it's made up of 90% water, you’ll be able to shake off that groggy feeling that comes from feeling dehydrated. Not only that, watermelon contains the amino acid l-citrulline, which helps stimulate nitric oxide and therefore improves your blood flow.
2. Greek Yogurt
This protein-packed probiotic will help you feel full and support a healthy gut microbiome. Plain yogurt will keep your energy level so you don’t have a nasty sugar crash later in the day. While yogurt is great on its own, we’d definitely recommend adding in some carbs to get that brain function flowing.
3. Almonds
Almonds contain protein, fiber, and healthy fats, among a plethora of other fatigue-fighting vitamins. Not only will they help keep you full, but the magnesium content will help combat fatigue, while their vitamin E content will help improve brain function, memory, and focus.
4. Oats
Oats are another slow-release food that will keep you sustained until lunch. These complex carbs are high in fiber and take longer to break down inside your body. They’re also packed with much-needed vitamins and minerals that will keep you producing energy throughout the day.
5. Bananas
Bananas are full of carbs, B vitamins, and potassium. The fruit’s natural sugar will give you that little boost you need to get through your morning without suffering a crash later in the day. Potassium also helps your body to balance hydration and improve muscle function, which will keep your energy levels nice and even.
6. Avocado
This popular green fruit is well-loved for a reason. Containing healthy fats, fiber, and antioxidants, avocados will keep you full and focused. Additionally, the antioxidant lutein can improve cognitive function and heart health.
7. Apples
Apples are the ultimate morning snack. You get natural sugars, fiber, vitamins, and antioxidants. Not to mention, the satisfying crunch of an apple is an instant physical sensation, which can snap you out of your sleepy haze.
8. Leafy Greens
Leafy greens provide you with B and C vitamins, iron, nitrates, and magnesium, all of which play a part in our body’s complex metabolic system. If you’re not one to cook up an omelet on a weekday, throw some spinach into a fruit smoothie for a more portable breakfast.
9. Fish
It’s not often that you eat fish first thing in the morning, but it might be the time to start. Cold-water fish like salmon, sardines, and tuna are rich in omega-3 fatty acids, which are crucial for brain function. Omega-3s can also help reduce inflammation in the body, which can also be a cause for fatigue.
10. Yams/Sweet Potatoes
A tasty breakfast potato may be just the thing you need for a successful day. These carb-rich root vegetables also have a high fiber content, keeping you steady and focused for the day ahead.
1. Walnuts
This popular snack item is full of melatonin, magnesium, and tryptophan. We all know that melatonin is the sleep hormone, but did you know that the amino acid tryptophan produces serotonin and melatonin within the body? To help with your sleep, it might be beneficial to eat a handful of walnuts before bed.
2. Cherries
Cherries are a natural source of melatonin and tryptophan, so these are also best enjoyed as an after-dinner snack. Cherries also contain anti-inflammatory properties that can potentially ease any discomfort in the body, helping you rest more easily. If you don’t have cherries, natural cherry juice will also do the trick.
3. Kiwi
Kiwis have a high concentration of serotonin, which your body can use to produce melatonin. Kiwis are also high in anti-inflammatory antioxidants and folic acid, which helps with cell growth and function.
4. Pistachios
Pistachios contain all the usual suspects we covered with the last 3 foods, and have the bonus of vitamin B6. B6 helps your body with metabolism, brain health, immune function, red blood cell production, and heart health— making it a crucial vitamin for converting tryptophan into melatonin.
5. Turkey Or Chicken
There’s a reason why you get post-Thanksgiving sleepies, and that reason is our old friend tryptophan. Leaner meats like turkey and chicken contain this sleep-producing hormone, but overeating can lead to digestive issues.
6. Eggs
Commonly seen as a great breakfast option due to their protein content, eggs are also full of tryptophan and melatonin. Eating an egg or two at breakfast won’t have you falling asleep at your desk, but it might be an interesting experiment to have an egg a couple of hours before bed.
7. Milk
Whether it's ritual or hormonal, many people find themselves ready for bed after a cup of warm milk. Milk does contain tryptophan, but just as importantly, it contains calcium. Calcium ions play a big role in activating the enzyme that produces melatonin, so you can feel good knowing your nighttime ritual is actively promoting sleep.
8. Quinoa
Quinoa has your usual 2 sleep hormones, but what we want to talk about is the magnesium. Yes, magnesium promotes healthy brain function, but it also has a calming effect on the nervous system. This is why many folks find it helpful to take magnesium before they go to sleep. Of course, you could just have a hearty bowl of this complex carb.
9. Tofu
Tofu contains something called isoflavones, which are a type of plant-based compound known as phytoestrogens. Several studies revealed that consuming isoflavones can help improve sleep quality, lowering disturbances and reducing symptoms of insomnia.
10. Cheese
Yes, cheese can help you sleep! Cottage cheese, ricotta, and mozzarella all have a high concentration of tryptophan, while all types of dairy cheeses also give you serotonin, calcium, and selenium— a mineral that helps protect the body's immune, thyroid, and reproductive functions.
