Sleep is essential for all of us, but unfortunately more and more people aren't getting enough. But to start making up for those lost winter hours, try tweaking your diet.
According to GoodHouseKeeping, consuming more minerals like potassium, magnesium, calcium, and iron can help boost the production of melatonin, a hormone responsible for regulating sleep.
Research shows that certain foods like cherries, nuts, and oatmeal contain sleep-inducing properties and help you fall asleep faster.
When bedtime approaches, avoid heavy fried foods, alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn-inducing foods like tomato sauce or orange juice.
They can have the opposite effect and keep you awake longer. Consume the light nighttime snacks listed below and a restful sleep will be yours.
pistachios
Pistachios are a real sleep aid, as they contain protein, vitamin B6, and magnesium, which contribute to better sleep. However, refrain from eating too much.
Don't exceed a 30-gram serving of nuts. Anything that's too high in calories can have the opposite effect, keeping you awake.
Banana
The magnesium and potassium in bananas act as muscle and nerve relaxants. The vitamin B6 found in the fruit also converts tryptophan into serotonin, which further enhances relaxation.
Almond
Almonds contain tryptophan and magnesium, which help naturally reduce muscle and nerve function, stabilizing heart rhythm.
Almond or peanut butter will also work. Spread it on crackers, a banana, or toast. Again, the amount should be less than a tablespoon so you don't feel too full before bed.
Dark chocolate
Don't worry, you can eat chocolate day and night. Dark chocolate contains serotonin, which relaxes the body and mind, and there are other health benefits that dark chocolate has.
stay
Figs contain potassium, magnesium, calcium, and iron. These minerals help with blood circulation and muscle contraction, which is essential for falling asleep. In addition to quenching your sweet tooth, each fig also contains extra fiber to keep you full.
Humus
This chickpea cream is another great source of tryptophan. If you find yourself waking up hungry in the middle of the night, it usually means you're not eating enough calories during the day.
Dried plums
Nutrients in prunes, such as vitamin B6, calcium, and magnesium, help produce melatonin, a hormone that regulates sleep. Use prunes as a supplement to meals or eat them separately about 30 minutes before bed.
Herbal teas
It's no surprise, but herbal tea has a host of sleep-inducing properties. Chamomile is great for calming nerves before bed. It's also hydrating and soothing to the stomach, as is ginger tea.
