If you're not getting the right amount of sleep every night, there could be a significant impact on your health and overall well-being. The National Sleep Foundation recommends that adults who want to maintain optimal health need to sleep between 7 to 9 hours every night. However, that's not always a reality for many people. If you find yourself constantly sleep-deprived, it might have to do with the foods you're eating during the day or close to bedtime. Here are eight foods you can consume to help you sleep better at night.
Eating nuts is a great way to gain fiber, protein, and a healthy dose of fats. This combination provides nutrients that help your body stay nourished while sleeping and awake. Many who lack sleep find that eating magnesium-rich food helps induce sleep, and nuts happen to be an excellent magnesium source. Try peanut butter, peanuts, cashews, or almonds to help you sleep quicker.
Bananas are another great source of magnesium, along with the crazy amount of potassium in each one. This naturally helps your muscles relax, which can help you find the sleep you need.
If you want to sleep longer and better, consider eating two kiwis before bed each night. There is serotonin in Kiwis, which breaks down to the hormone that encourages sleep, otherwise known as melatonin. Adding this delicious fruit before bedtime can help you find the rest you need.
Salmon contains DHA, an omega-3 fatty acid known to reduce sleep disruptions and improve the quality of sleep you can receive. This is commonly only found in salmon because it is a cold-water fish. Aim for two servings to reap the sleep benefits.
- Peppermint or Chamomile Tea
The properties found in each of these teas can help reduce inflammation in the body. Reducing inflammation helps your body relax, which in turn helps your body discover the sleep it needs.
The whole grains in oatmeal can help your brain produce serotonin, which can help you fall asleep quicker or feel drowsy. Oats also contain melatonin and increase a neurotransmitter's production that calms your brain, known as GABA.
- Cherry Juice
Tart cherries contain a high level of melatonin, which can help you find sleep quicker. In one study, participants found they had more refreshing and extended periods of rest after drinking juice made from cherries. You can find these cherries dried or frozen in your grocery store, as tart cherries are harder to find than sweet ones.
Your gut, or the trillions of bugs in your stomach, is directly correlated to your sleep patterns, so it's essential to keep it healthy by only allowing good bacteria into your body. Eating yogurt a few times a week can increase the amount of good bacteria in your gut, contributing to better sleep.
Food is Half the Battle
While it might seem that foods are the only way to achieve better sleep, the pajamas you wear to bed, along with the material you sleep on, such as your pillows or sheets, can significantly impact your sleep quality. Choose items that are breathable and moisture-wicking to ensure you're getting the best sleep.