Seven Foods To Help You Sleep Better
Let’s face it; it’s a toss-and-turn kind of world we live in.
Life is hectic these days, and everyone’s stress level seems high and constant.
As much as we try to leave work at the office or unwind at the end of the day, something always seems to send our minds racing and cause us to lose much-needed sleep.
If you’ve been struggling with getting some solid sleep, take a look at the list below for some all natural sleep aids.
Walnuts are a nutritious member of the tree nut family that work well as a snack or sprinkled atop a crisp salad.
They offer many health benefits, including being high in Omega-6 and Omega-3 fatty acids, supplying high levels of antioxidants, and also many vitamins and minerals.
Another benefit that many people don’t know about is that walnuts contain tryptophan, an amino acid that your body converts into niacin.
Niacin is instrumental in creating serotonin, which is associated with melatonin and sleep cycles. And speaking of melatonin, walnuts contain a bit of this hormone as well.
A small handful of walnuts before bedtime may help you sleep better.
Almonds are another tree nuts that contain plenty of fiber and healthy fats. Eating almonds can help regulate blood sugar levels and reduce cholesterol.
Almonds have also been shown to help reduce the risk of developing Type II diabetes as well as reducing inflammation in the body.
They are also very high in magnesium, a mineral that helps with muscle relaxation and also promotes sleep.
A one ounce serving of almonds or a tablespoon of delicious almond butter before bedtime is all that’s necessary to reap the benefits of this natural sleep aid.
There are almost 1000 varieties of cherries in the US, but only around 10 are produced by farmers for commercial uses.
Cherries are high in antioxidants that are instrumental in reducing the risk of developing heart disease and also Type II diabetes. They are also said to be helpful in reducing the risk of certain types of cancer.
Cherries are mainly grouped into two different categories; sweet and sour. An example of sweet would be Bing, and for sour we have the Montmorency.
It’s the sour cherries that researchers have found to be most beneficial. Research has shown that sour cherries increases sleep time and also helps improve sleep quality.
Drinking tart cherry juice or eating a handful of tart cherries before turning in may improve your sack time.
Drinking tea is one of the great pleasures of life. There’s nothing more soothing or satisfying than a perfect cup of tea.
Certain teas, such as green or white teas, contain many health benefits, but when it comes to relaxation and unwinding, a cup of chamomile tea can’t be beat.
Research, although preliminary and not widespread, has shown that drinking chamomile tea can reduce anxiety and also function as a sleep aid.
Furthermore, it’s not only the tea that’s beneficial. Researchers have found that act of preparing tea, from putting a kettle on to boil and waiting for the tea to steep, is all part of the package that helps us relax and slow down.
Hummus has been around for centuries and originated in the Middle East. It has become very popular lately and can easily be made at home in a variety of flavors and styles.
Hummus is made from chick peas, which are also known as garbanzo beans. It is a complex carbohydrate that helps stabilize blood sugar levels, as well as lower cholesterol levels.
Chick peas are loaded with vitamin B6, which helps the body produce melatonin. Melatonin levels are responsible for keeping our sleep/wake rhythm intact.
Hummus is a great snack and can be enjoyed with pita bread or healthy vegetables, or as a spread on your favorite sandwich.
Bananas are traditionally thought of as a breakfast food, but their high levels of potassium and magnesium are thought to be beneficial for relaxing the muscles and also for reducing brain activity.
Bananas contain a good amount of tryptophan, which can help your body produce serotonin, a known mood enhancer which also seems to act as a mild sedative.
Our bodies have no way of manufacturing tryptophan, so we need to obtain it from the foods we eat, and bananas are a great way to get it.
Straight from the peel is the best way to enjoy a banana, but they can also be worked into a delicious smoothie with other sleep assisting foods.
Who among us doesn’t smile when we hear the word chocolate? And when we see it on a list of foods that are good for you, it’s even better!
Dark chocolate is well known for the way it supplies us with heart healthy antioxidants, but the reason it’s on this list is because it also gives us a dose of serotonin, which as we know is instrumental in improving our mood and also keeping our sleep cycle functioning correctly.
Dark chocolate contains caffeine as well, so too much of a good thing is not necessarily as helpful.
All you need is about an ounce of dark chocolate to realize the many benefits it has to offer.
If you’re not getting the amount and quality of sleep your body needs, your choice of food and drink may be able to help.
Before you turn to over the counter or prescription drugs, you may want to try an all-natural approach.
Please remember to check with your doctor before adding anything new to your diet, as some foods and drinks may interact with any prescription medication you may be taking.
ABOUT Ted Begnoche
Ted Begnoche is a writer and avid researcher on the subjects of nutrition and holistic wellness. He has recently published books on Sugar Detox as well as the inflammation epidemic, and continues to improve his knowledge by constantly remaining up to date with the latest news and trends in the nutrition world. When not busy writing, you can find him playing the banjo or guitar, outside fishing, or working on his blog, https://holistichealthpath.com.