Whether you are having trouble falling asleep, staying sleep asleep, or simply feel un-refreshed upon waking up, your diet can lead to sleep improvement.
More than 50 million people in the U.S are missing out on the benefits of sleep. Sleep promotes happiness, keeps our brains strong, helps to prevent obesity, strengthens our immune system, keeps skin looking youthful, as well as lowers the risk of hypertension and cardiovascular disease.
Adding certain foods to your diet helps to improve your chances for sleep success.
Fish. Most fish contains plenty of vitamin B6, which is needed to make melatonin (the sleep-inducting hormone normally triggered by darkness). Salmon, halibut and tuna are top choices to add to your diet. Other vitamin B6 foods include chickpeas, bananas and fortied cereals.
Jasmine Rice. When healthy sleepers during a study ate carbohydrate-rich dinners of vegetables and tomato sauce, they feel asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice rather than lower-GI long-grain rice.
Tart Juice. If you have insomnia, this could be the miracle drink you need. Melatonin-rich tart cherry juice has been shown to aid sleep in a study. Adults with chronic insomnia experienced some relief in the severity of their insomnia after drinking a cup of tart cherry juice twice a day.
Yogurt. Research suggests that being calcium-deficient may make it difficult to fall asleep. Dairy products such as yogurt and milk contain healthy doses of calcium. Leafy greens such as kale and collard greens are also rich in calcium.
Whole Grains. A lack of magnesium can make it difficult to stay asleep. Foods such as bulgar, barley, quinoa, brown rice and other whole grains are perfect sources of magnesium.
It is important to prepare your body for sleep before your bedtime. Examining factors such as diet, exercise, caffeine intake, alcohol consumption, medication, and smoking, is a great place evaluate your sleep quality. Try using a sleep diary to keep track. Small changes can produce big results when it comes to sleep!