We all know that sleep is vital to your health, but sometimes it feels like you can never get enough. Between the stress from work, home, and all the other things you need to do, it feels like there is no time to sleep. When you aren’t getting enough sleep, your health will always pay the price. Sleep deprivation affects your brain by making it harder to concentrate and remember things. You can also contract many different diseases and conditions from a serious lack of sleep. You do not need to worry as there are some simple things, like adding certain foods to your diet, that can help you sleep. There are many foods that can affect your sleep negatively, like coffee, sugar, and the likes, but there are some foods that are very beneficial to your sleep.
Melatonin is very good for your sleep, so it only makes sense that walnuts are chock full of this hormone. Your body naturally makes melatonin when it starts to get dark out, but between our house lights, cell phones, and TVs, sometimes the amount that is made is thrown off. By having walnuts as a snack before bed, they can help your body to have the adequate amount of melatonin to help you get a good night’s rest. There are other alternative like, sunflower seeds, bananas, and tart cherries.
Salmon is good for your overall health because it is full of omega 3 fatty acids. These help with multiple things in your body, including muscle growth and cardiovascular health. Omega 3 fatty acids can also help with sleep. There have been studies that have shown that these fatty acids can help you to sleep deeper. Researchers are not completely sure why omega 3s help with sleep, but they have seen the results. There are many other seafood, especially fatty fish that are full of omega 3 fatty acids like lobster, shrimp, cod and tuna, if salmon is not your favorite. If fish is a no-go for you, you can also try chia seeds, flax seeds, eggs, kidney beans, and chicken.
Studies have shown that eating 2 ½ cups before bed, about 4 hours to be exact, can help you fall asleep faster. This is because white rice is full of carbs, which will make you sleeper because you are feeling fuller. Your brain also uses carbs to make serotonin, which is the happy hormone, but it also causes relaxation and calm. Whole grains are much healthier for you, but white rice is fine every once in a while, especially if you have trouble sleeping.
Eggs naturally contain vitamin D, which studies have shown can help your sleep. Studies have shown that the more deficient in vitamin D an individual is, the more likely they are to have trouble sleeping. The reasoning has not been completely studied, but it could be because vitamin D helps the neurons in your brain that help with sleeping. Other foods that contain vitamin D include, fish, beef, mushrooms, and yogurt.
The classic trick for sleeping better. Milk has calcium as well as tryptophan. Your body needs both of these things to produce melatonin. The reasoning behind warming up your milk is, when you drink warm beverages it helps to raise your body temperature. When your body temperature is higher, you are more likely to fall asleep easier and faster. Especially when you climb into bed and start to cool down, you could have the best night’s sleep you’ve ever had. Other foods that have tryptophan are pumpkins seeds, turkey, and egg whites.
Cashews help you to reach your daily percentage of magnesium. Most people do not get enough magnesium in their diet and they don’t even know it. Magnesium deficiency has been linked to issues with sleep and other disorders. Magnesium deficiency can be linked to restless leg syndrome, which can affect sleep. Magnesium is linked to the prevention unhealthy muscle contractions, so when you do not get enough magnesium, it can make it harder to sleep as your muscles are not relaxing. Some other sources of magnesium include almonds, spinach, Swiss chards, and sesame seeds.
These potatoes are very good for your health. When you are looking to get rid of starches in your diet, one of the best steps you can take is eating sweet potatoes instead of white potatoes. Sweet potatoes are still a starch, but they are easier to process and include many essential vitamins and minerals. Sweet potatoes can also be very beneficial to your sleep cycle. Sweet potatoes are full of potassium and just like it counterpart, magnesium, it can help with sleep because it is linked to muscle contractions. Sweet potatoes also have the necessary carbs to help your brain make serotonin. They are great for your overall health and for your sleep.
Chamomile tea can help to reduce stress and anxiety, which is especially helpful to your sleep. Most people lay awake at night from their stress and anxiety, so when these are lowered, you have more of a chance of falling asleep, and staying asleep. As with warm milk, the warmth of the tea helps to raise your body temperatures, making you feel sleepy. One especially helpful part is that tea raises your body temperature, but it drops fairly quickly after, making the feelings of sleepiness easier to achieve. Other herbs that can help you sleep include passionflower and valerian.
If you are having trouble sleeping, talk to your doctor about what might be causing it.
There are many different things that could be causing your sleep issues. Sometimes all that you need to change is your diet, or to reduce stress in your life, but if you are concerned, you will need to be honest with your doctor so the two of you can figure out what is wrong. Sleep is extremely beneficial to your health, without it, you will see a reduction in memory, mood swings, or even various serious health problems.