If you struggle to fall asleep and find yourself tossing and turning at night, there are a number of surprising steps you can take to tackle the problem, experts have revealed.
The amount of natural light we are exposed to throughout the day, the amount of exercise we get, and the foods we eat all play a huge role when it comes to sleep, according to Amerisleep.
“It’s true that countless people struggle with getting the seven to eight hours of nightly shuteye,” said Amerisleep health expert Mary-Grace Taylor. “Sleeping well isn’t just about avoiding the wrong foods or drinks. Certain foods can actually help you sleep even better and stop you from being restless during the night.”
So which foods should you be eating before bed? Amerisleep recommends the following:
Popcorn
When air-popped and made with minimal oil, popcorn can be a healthy and satisfying snack. Two cups popped is only about 60 calories, and it brings satisfying carbohydrates, minerals, and polyphenol antioxidants. Drizzle it with a little coconut oil instead of butter to up the ante with lauric acid.
Low-fat cottage cheese
If you suffer from nighttime heartburn, snacking on high-protein, low-fat foods like cottage cheese before bed can help fight acid reflux. It’s also loaded with calcium, which helps regulate your body’s production of melatonin.
Cherries
They’re one of the few food sources of melatonin, which is why eating a bowl before bed might just help you conk out. But if the fruit isn’t in season, try a glass of tart cherry juice instead. Recent research from Louisiana State University found that drinking the stuff twice a day helps insomnia sufferers log 90 more minutes of snooze time.
Salmon
It might not be your first choice for a midnight snack, but dining on salmon for dinner could help you sleep more soundly. Recent British research found that having higher blood levels of DHA, the omega-3 fatty acid found in fatty fish, is associated with better sleep. But if you’re not a fan of fish, popping a 600-mg daily supplement is just as good.
Toast
We’ve all experienced that sleepy feeling that comes after chowing down on a carb-heavy meal. And now, experts are starting to understand why. Carbohydrates affect insulin levels, which appear to play a role in regulating your body’s sleep-wake clock, suggests a recent Japanese study done with mice. Of course, eating too much can lead to restless, interrupted sleep. So, skip the giant bowl of mac and cheese in favour of a lighter carb source, like one or two pieces of toast.
Kiwi fruit
Another sweet treat that can help you sleep are kiwis, which are rich in potassium, calcium, phosphorus, folate, magnesium and more. A study from Taiwan found that eating two kiwis an hour before bed significantly improved sleep.
Brazil nuts
One of the best sources of selenium, which is a micronutrient short sleepers tend to lack. These mega nuts also pack minerals like phosphorus and magnesium. Brazil nuts are especially good for vegetarians, since most other selenium sources are animal-based.
Bananas:
When you’re craving something sweet before you turn in, reach for one of the yellow fruits, which are rich in muscle-relaxing minerals like potassium and magnesium. Bananas also contain the amino acid tryptophan, which breaks down into melatonin and serotonin (both important neurochemicals for sleep regulation) in the brain.
To learn about other things that might help you get a good night’s sleep, click here.
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