Do you think about how your diet impacts your sleep? As researchers learn about the complex relationship between nutrition, exercise and sleep, it has become more evident that eating the right foods can not only lead to better overall health, but deeper sleep every night of the week.
Try adding these sleep-promoting foods shared by The Huffington Post to your daily menu:
- Carrots: Researchers from Pennsylvania University found that consuming a high amount of alpha-carotene was linked to better shut-eye, making carrots the perfect sleep-promoting food.
- Tomatoes: Grab an orange or red tomato to increase your source of lycopene, which is an important mineral for sleep, in addition to bone and heart health.
- Montmorency Tart Cherry Juice: The secret has been out about the sleep benefits that tart cherry juice provides for a quite awhile, with many insomniacs finding relief by drinking a glass before bedtime and another about 30 minutes after waking up. Researchers say it’s not just a great source of melatonin, but its anti-flammatory and antioxidant effects may also help you improve your sleep.
- Raw Walnuts: According to researchers at the University of Texas, eating walnuts may help regulate your sleep by increasing your melatonin levels. Opt for about 30 grams a day, and enjoy the additional boost of biotin, vitamin E and more that walnuts contain.
- Greek Yogurt: As a great source of calcium, vitamin B12 and protein, this tasty yogurt can help enjoy better sleep every night of the week. Try combining it with other sleep-promoting foods such as seeds, nuts, or fruits to get extra benefits.
- Pumpkin Seeds: Did you know that 100 g of pumpkin seeds contain 600 mg of tryptophan, as well as a significant amount of zinc? Both help with the production of the sleep hormone, melatonin.
- Mushrooms: Containing high levels of selenium, potassium and vitamin D, savory mushrooms are perfect for boosting your snooze. While button mushrooms can also reduce your inflammation and protect your heart health, shiitake and oyster mushroom also help your immune system.
- Kale: Noted as one of the most nutrient-dense foods, kale is a superfood with plenty of minerals and nutrients to support a healthy lifestyle and deeper snooze. Choose kale for more vitamin B6, potassium, magnesium and much more.
- Virgin Coconut Oil: Coconut oil supports cardiovascular health and has been associated with more refreshing sleep. You can also turn to coconut powder and coconut milk to get a great source of lauric acid for less tossing and turning each night.
- Salmon and Cod Fish: Increase your protein with these two sleep-promoting fish options. Both cod and salmon are praised for containing more than the recommended amounts of nutrients, including vitamin B12, selenium and omega-3 fats.
Start planning a daily menu today, that will help you end your day with ease as you tuck in for 7-9 hours of quality sleep tonight!