Certain foods will help calm your body and relax it so that you can get a better night’s sleep. Below is a list detailing the foods that help sleep apnea.

L-tryptophan is an amino acid. Studies have shown that doses of one gram or more of L-tryptophan increase sleepiness and reduces the amount of time required to fall asleep. However, the human body does not produce this amino acid. That means we have to get it into our bodies through diet. The US Department of Agriculture has done the hard work for us and has determined what food sources contain the most L-tryptophan. Their list includes:

• turkey
• pork loin
• chicken
• egg whites
• soy products
• pumpkin seeds

Tryptophan is also present in dairy products like cheese, yogurt, and milk, seafood, grains, legumes, nuts, and some fruits and vegetables such as apples, turnips, and bananas. What this amino acid does in our body is quite amazing. When ingested, tryptophan converts serotonin into melatonin. Melatonin is the hormone that helps us to sleep and recharge for the upcoming day. Without a solid night’s sleep, your body doesn’t fully recharge.

Well, you already know what melatonin does for sleep, but did you know you could just eat foods that are rich in it to help you sleep? It is not uncommon for individuals to take melatonin in supplements. A pill before bedtime is a normal ritual for a lot of people who have difficulty sleeping but if you would prefer to skip the pill and just eat foods that help sleep apnea, there are a number that are full of melatonin.

They include many fruits and vegetables including corn, olives, grapes, cherries, asparagus, tomatoes, broccoli, pomegranate, and cucumbers. Melatonin is also present in various nuts and seeds.

We all know that milk is good for us. For those with sleep disorders, milk is a friend as it not only contains calcium, which is responsible for building strong bones, but calcium also assists in the development of melatonin. This means that the best diet for sleep apnea contains foods rich in calcium. Calcium is in more than just milk. It is found in many other dairy products including cheese and yogurt. Calcium can be found as well in non-dairy foods like dark leafy greens like kale.

It is also in enriched bread, cereals, fish that have soft, edible bones (canned sardines, salmon), soy and rice drinks, tofu, and juices. Just be sure to read the nutritional labels and choose items with the higher calcium content.

We’ve already discussed what tryptophan does to the body. Did you know that magnesium has much the same relaxing effect on our bodies as tryptophan? Magnesium is a mineral and when ingested, it reduces the impact of adrenaline. Adrenaline fires our bodies up and magnesium works to calm that down to where we can relax and fall asleep. Foods that contain magnesium are easy to find and include such things as nuts (almonds, peanuts, cashews), fish, soybeans, spinach, kale, yogurt, avocados, black beans, soy milk, whole wheat bread, and bananas.

Vitamin B6 has a reputation. It is usually prescribed to individuals who have mood disorders or depression. That’s because it works to help elevate the mood and eliminate negative thoughts. But what many people are not aware of is that Vitamin B6 can assist with promoting good sleep. It does that by simply converting tryptophan into melatonin.

We already know the value of melatonin in relaxing the body for sleep, so it makes sense that Vitamin B6 can be an effective tool in fighting sleep apnea. But what foods contain Vitamin B6? It is commonly found in nuts and seeds (flax seeds, sunflower seeds, pistachios), fish (salmon, tuna), and fruits (bananas, avocados).

You’ve seen these at your local supermarket or pharmacy. They are liquid medications that are promoted as sleeping aids. They generally do a great job of helping people calm down and relax enough so that they can fall asleep naturally. If you inspect the ingredient lists on the packaging of these drinks, you will find that they all contain some or many of the minerals and vitamins already discussed here.

The labels should list calcium, magnesium, and melatonin at the very least. Other sleepy-time drinks come in the form of teas. Many herbal teas promote sleep including valerian tea, chamomile tea, peppermint tea, and passion fruit tea. These teas all contain the same vitamins and minerals that commonly promote relaxation.

The final suggestion of foods that help sleep apnea comes from the category of Classic Sleeping Drinks. You’ll remember some of these from your childhood and hopefully, you will also remember that they helped you fall asleep when you weren’t feeling well.

On the top of this list is the old standard of warm milk. It contains calcium and tryptophan, so you know it has the right combination of things in it that should help you get to sleep. Almond milk is another classic that has the same content. Or maybe you remember drinking tart cherry juice. This is another drink with plenty of melatonin in it, so it will calm you down.

Sleep apnea is a sleeping disorder that can cause many issues. They range from health to wellbeing. Individuals who do not sleep well have difficulties in their daily lives that can impact themselves and others. This is of major significance if the person who can’t sleep well has a job that requires focus, concentration, and attentiveness. Driving, operating heavy machinery, or any type of equipment can be a problem for those who do not get enough sleep nightly. They become dangerous on the job and a liability to their employer.

There are foods that we eat that can help promote sleep. This is possible through the vitamins and minerals present in these foods. Foods that contain tryptophan, calcium, or melatonin are best as these compounds help the body to slow down and relax. This assists with sleep. So the next time you find it difficult to get a good night’s sleep and you are searching for foods that help sleep apnea, the best thing you can do is have a turkey sandwich, with a glass of warm milk and a handful of cashews before bedtime.