As we all know, sleep is incredibly important for the body. However, many of us have issues beginning and maintaining a steady sleep routine. Busy work schedules, stress, social life, whatever the cause may be, it can definitely impede your ability to drift easily and happily into dreamland at night.
Don’t give up on good sleep just yet. While there are many factors that can keep you from getting rest for example, choosing the best mattress or pillow, there are also many things that can be done to reverse this cycle. There are some different foods that can actually help you reverse this bad sleep cycle and ensure that you get a great night’s sleep. Let’s take a look at some of these foods:
Tart Cherry Juice
While this may not sound like something that would put you to sleep, tart cherry juice is actually very rich in melatonin. Melatonin is the chemical our body produces that regulates our sleep cycle and promotes quality sleep. If your body has the right amount of melatonin, you can fall asleep easier and faster, as well as get more restorative and restful sleep, according to the European Journal of Nutrition.
A study done at Louisiana State University showed that people who consume 8oz of Montmorency cherry juice twice a day can actually increase their sleep time by 90 minutes. This is great news for those of us who have trouble staying asleep at night or struggle with insomnia!
As most of us know, bananas are very high in Potassium and Magnesium. These nutrients help our muscles feel nice and refreshed after a good workout. What you may not have known is that these nutrients (especially Magnesium) can also help your body get natural, refreshing sleep.
Studies have also recently revealed that the banana peel contains about three times the amount of Magnesium as the actual fruit itself. So think twice before disregarding that outer layer and consider adding (part of) it to your shake.
Eating warm oatmeal can relax your body, soothe your nerves, and prepare you for a good night’s sleep. This is because oats contain a high level of an Amino Acid called Tryptophan which, according to the Whole Grains Council, helps your body synthesize serotonin and melatonin. We already know that melatonin helps regulate our sleep cycle, but serotonin is the “feel good hormone” our body produces.
Eating oatmeal can improve your mood, as well as relax your body and mind. It is also good for helping to maintain a healthy sleep cycle.
Fish Rich in Omega 3
Fish such as tuna, cod, and halibut are rich in Omega 3. This also means that they have high levels of Tryptophan. Some crustaceans such as shrimp have high levels of Omega 3 as well.
Fish like salmon and mackerel, as well as other fat-based fish not only have Omega 3, but they are rich in Magnesium as well. Eating these types of fish can help to make you sleepy and prepare your body for rest. However, it is important that you are careful when you eat these types of things. If they are not processed well, it can be harmful to your health.
There is not much research showing the health benefits of pineapples. However, a study by the Journal of Pineal Research showed that pineapples can help raise the level of serum melatonin in your body. Not only that, but they can boost the melatonin’s antioxidant capacities as well.