Getting a good amount of sleep each night it vital to our health and daily lives. Sleeping is not just how you keep from being tired. Getting the proper amount of rest can benefit your immune system, your memory, your heart health, and even stimulate growth. When we sleep, our body is allowed to rejuvenate and prepare for the next day ahead. Without proper sleep during the night it is harder for us to function during the day.
Unfortunately, it can be very hard to get a decent amount of sleep from day to day. Nowadays, life can be so busy that taking time to sleep, and sleep properly, is often put on the backburner. It is not always easy or convenient to push to get that needed sleep. Lots of time it just easier to skip it all together.
DIET EFFECTS ON YOUR SLEEP CYCLE
What a lot of people do not know is that your diet can affect how well your sleeping cycle is. Just like your eating habits are a pillar to your health — Sleep can work in tandem. When trying to get in shape and stay in shape, what you eat is the very foundation of your health. The foods that go into your body impact much more than just your weight. There are a few sleeping agents found in foods that help with a better sleep: tryptophan, melatonin, and serotonin to name a few. Searching for these in foods is the first step to having a diet that produces a better sleep as well. For those of you who may be finding it hard to get to sleep or even stay asleep, you may want to give some of these foods to help you sleep a try.
1. SESAME SEEDS
Yes! Sesame seeds have been known to promote better sleep. They are high in an amino acid called tryptophan which promotes sleep. The body uses tryptophan to
produce other sleep agents like serotonin and melatonin. Tryptophan can also be found in most proteins like turkey. Which is why we often feel tired after eating it. However, sesame seeds, or other high card options are recommended over proteins being that although your favorite meats are packed with tryptophan, they are still proteins, and protein can prevent tryptophan from reaching the brain. This also prevents you from getting the sleep you need.
2. CHERRIES OR TART CHERRY JUICE
Cherries are another great food to help you get to sleep. They are rich in melatonin which is a key hormone that puts the body to sleep. Tart cherries or tart cherry juice has been known to stimulate melatonin growth naturally in the body. It is said that drinking a cup a day can boost your sleep within a week. Studies have shown that cherries can add over an hour of sleep a night to your schedule.
These fruit really come in handy when leading a healthy life style. Bananas are a great source of magnesium. Magnesium is a natural muscle relaxer, but bananas don’t stop there. They are also rich in potassium, another muscle relaxer, and well as tryptophan and melatonin. This is how bananas can not only prevent cramps and sore muscles but also assist you in sleep. Bananas may not put you completely to sleep but they will increase the quality of the sleep you have. Bananas are usually paired with another sleep agent to help induce that ideal night’s sleep.
4. CHAMOMILE TEA
This is just one of many caffeine free teas that help with getting to sleep. Chamomile is almost like a tranquilizer tea. Drinking it before bed will have you asleep within the hour. Other teas known to help with sleep are Jasmine and Lavender which help ease stress and headaches. While peppermint tea can promote better breathing through the night.
5. ALMONDS (RAW)
Food rich in magnesium has been know to improve sleep. One way to ensure that you have enough magnesium eat some unsalted almonds before bed time. The Journal of Orthomolecular Medicine published a study showing that it is harder to stay asleep when the body’s magnesium is too low.
These are just a few recommendations that you might want to consider adding to your diet. There are so many foods that promote a better quality sleep that are not covered here. You can substitute these foods for many similar options and still get incredible results. The important thing to remember is you have control over your eating and sleeping habits.
It is up to you to challenge yourself and choose to lead a healthier lifestyle. Don’t be afraid to research and experiment with healthy alternatives in your everyday diet. Once you get started and make that commitment to the betterment of your health, you will not only feel better but, of course, sleep better.
Do you have experience with other foods that help you get a good night sleep? Be sure to share your experience in the comment section below. We love to hear from you!