5 foods that help me sleep better, and at a low cost!

Yesterday was a somewhat sleepless night for me. Maybe I was too excited that the next day is a Sunday! Now, I feel groggy ><

I guess we all have our sleepless nights so what do you do to overcome that? I noticed that if I take certain food/beverage before going to bed, it does help in sleeping more soundly. Of course, there's lots of scientific reason behind how these food help us sleep better but I shan't go deep into the details cos what works, works.

And you may be happy to know that it doesn't cost a lot to get your good night's sleep!

Chamomile tea
Worry not as this herbal tea contains no caffeine and instead, is a natural relaxant. Believe it or not, I once had this during a dinner gathering with some friends and halfway through, I felt like dozing off.

That said, not all chamomile teas are made equal. For myself, I enjoy brands like Twinings which is available at leading supermarkets in Singapore, and Gryphon. For the record, I really like Gryphon's wide range of exciting flavours, especially Hanami (but don't drink this at night 'cos there's caffeine!). Way to go, Gryphon!

Brew chamomile tea bag for about 3 minutes. I usually pour less than half a cup of water to the tea bag so that I don't wake up in the middle of the night to use the toilet. I avoid adding sugar or honey as the extra calories is not necessary at night.

The next time you find yourself staring at the moon while in bed, give this amazing tea a try.

Taste: 4.5/5
Effectiveness: 4.5/5
Value for moolah: 5/5

Salmon
Salmon is high in DHA which is said to promote melatonin levels, a key ingredient for good sleep regulation. There's also a chockful of magnesium pretty much a natural muscle relaxant. What's more, this fish tastes especially good with teriyaki sauce. Yums. What's even better is, though it's a relatively 'fatty fish' some researchers believe, the omega-3 fats together with other components in it can actually promote weight loss. I eat lots of Salmon and I don't find myself putting on weight so I guess there's some truth to it.

Salmon is easily available at supermarkets and these days, many hawker centres and food courts serve it too.

Taste: 4/5
Effectiveness: 4/5
Value for moolah: 4/5

Blueberries
There researches that show that high levels of antioxidants, a kind of substance in our bodies, can help one to sleep better. Blueberries contain lots of antioxidants, as evident from its deep blue colour. These small and cute blue spheres are touted one of the most powerful foods of nature so don't hesitate to pop a few more into your mouth.

They are available at markets and supermarkets and prices vary. Prices can be pretty steep at certain places, at about $4-$6 per 125g. However, at wet markets, it can be as low as $3 for the same amount. On another note, I noticed that they get cheaper in the early part of the year.

Taste: 3.4/5
Effectiveness: 4/5
Value for moolah: 3/5

Oatmeal 
I know that oatmeal is a turn off for many people but I truly truly enjoy it and truth be told, I can eat it raw and dry. But you may want to throw in some raisins or dried apricots to healthily sweeten it, add some hot water and down it to warm your tummy. According to research, oats have melatonin and complex carbohydrates, both of which gets tryptophan going to regulate sleep. But take care not to add too much dried fruits to it as they can be high in sugar, which gets you high and excited, hence defeating the purpose of eating oats. Haha!

If not raw plain oats, I will usually buy Lowan's Apricot & Almod or Tropical Fruit muesli which is convenient and value-for-money, at about $4 for a 500g pack.

Taste: 4/5
Effectiveness: 3/5
Value for moolah: 4.5/5

Milk
I always enjoy milk, be it in the day, noon or at night. Based on my online research, there's no clear explanation for why milk can help promote sleep. While some think it's the tryptophan amino acid in milk, it could also be the melatonin in it. I usually add on some oatmeal to it as it makes this supper meal more gastronomically rewarding. Those keeping a watch on their weight can go for low-fat milk instead.

For myself, I enjoy meiji fresh milk as it doesn't have a funny taste or smell found in other brands which I shall not name.

Taste: 4/5
Effectiveness: 3.5/5

Value for moolah: 4.5/5

After all's said and eaten, of course, good sleep doesn't occur just through diet. Good life habits are crucial, like keeping active and healthy state of mind.

Though I feel tired now, nonetheless, it's time to enjoy my Sunday!

NB: I didn't eat the stuff above as I was too lazy to get out of bed!