If you are one of the people who struggles to go to sleep and stay there, then you may discover that you are setting yourself up for many problems. Unless you get at least eight hours of sleep each night, you may suffer from chronic illnesses, brain problems, immune system disorders, and digestion issues. The truth is that you may be sabotaging your ability to sleep by your diet. Instead of eating poorly, consider incorporating these six foods into your diet, and you are likely to get a better night’s sleep.
Eating a handful of almonds helps your body produce more melatonin. This hormone that is produced in the brain helps your body maintain its biological clock. Almonds are also a good source of magnesium, which may help stop insomnia and helps to reduce inflammation in the body. Almonds may also naturally lower your body’s cortisol levels so that you can stay asleep longer.
Playing cognitive stimulating games is a great way to keep your mind fresh while also relaxing before bed. This process is called cognitive shuffling and is shown to get the brain into a groggy state before going to sleep which helps the mind get into a REM state quicker. Playing games like Haunted House from Slots Heaven or solitaire are a great way to practice cognitive shuffling. There is a downside to this though. Looking at a device directly before bed can affect your sleep so give yourself at least 30 minutes after you stop playing the games before you fall asleep.
Consider making a turkey as the main entrée for your family tonight if you want everyone to get a great night’s sleep. Turkey is an excellent source of the amino acid tryptophan, which promotes the formation of melatonin in your body. The protein found in turkey may also help you feel tired. Consuming protein in the evening may also help you stay asleep for the full eight hours that your body needs.
For generations, if someone had trouble going to sleep, a grandmother would recommend that they sip on some chamomile tea or as they often called it sleep tea. It turns out that there may be scientific reasons that drinking chamomile tea before bed helps you sleep. The antioxidant apigenin found in chamomile tea helps you feel tired by binding with receptors in the brain. Scientists are not sure why, but drinking chamomile tea may also help enhance your mood so that you can go to sleep instead of laying in bed worrying about all your problems.
If you are trying to watch your weight, then eating a kiwi before bed may help you lose weight in addition to getting a good night’s sleep. Eating kiwis helps your body make more serotonin, and this hormone is essential for maintaining your wake-sleep pattern. Additionally, since kiwis are high in many different antioxidants that help reduce inflammation in the body, you may feel more relaxed and be able to drift off to sleep sooner.
Tart Cherry Juice
If you want to help yourself get a good night’s rest, then drink a glass of tart cherry juice before bedtime. Like eating almonds, drinking tart cherry juice helps your body produce more melatonin, which may help stop insomnia.
There are many different reasons that you should consume fatty fish regularly, including the fact that you will get a better night’s sleep. Vitamin D and Omega 3 found in fatty fish, like salmon, tuna, trout, and mackerel, helps the body produce more serotonin, which makes you feel sleepy.
While more studies are needed, it would appear that consuming a diet high in these six foods will help you fall asleep faster and stay asleep longer. Each of these foods has many other health benefits, so you should start incorporating them into your diet regularly.