Your mood, Your immune system and all of these things can be improved by enough sleep. However, more than one third Americans fail to get the seven hours recommended. You should sleep at least seven hours a night. You can catch up on your ZZZ’s by changing your diet. You can increase the amount of minerals such as potassium, magnesium and calcium in your diet to help boost the production of melatonin. This hormone is responsible for sleep regulation. Studies have shown that certain foods, such as cherries, nuts, and oatmeal, are known to promote sleep and help you get to your dreamland faster.
Avoid heavy fried foods, caffeine (like tea, coffee, and energy drinks), as well as alcohol and heartburn-inducers like tomato sauce and orange juice, when it is getting near bedtime. These can cause the opposite effect and make you keep turning and Healthy Vibe. You will enjoy a peaceful sleep if you stick to the late-night snacks listed below.
1 Figs
Jaclyn, MS, RD and CDN states that figs contain potassium, magnesium, calcium and iron. These minerals are essential for falling asleep. They help to increase blood flow and muscle contraction. Each fig is a great way to satisfy your sweet tooth.
2 Watermelon
Dehydration can affect your ability to fall asleep and stay asleep, as well as your overall energy. Watermelon and other watery fruits can be a good way to make up any deficiencies. You can hydrate yourself before bed by drinking half of a 2-cup serving of water. This will help you to avoid hunger pangs after dinner. London recommends cantaloupe, apple, oranges and pears for thirst quenching.
3 Sweet Potato Toast
London suggests that you swap baked sweet potatoes to make traditional nighttime toast. London states that sweet potatoes are great sources of potassium, magnesium and calcium to help with relaxation. For a delicious post-dinner treat, drizzle honey on top and sprinkle with sea salt.
4 Pistachios
Pistachios are a sleep-inducing hit, containing protein, vitamin B6 and magnesium. This contributes to better sleep. Avoid a shell-cracking frenzy. London advises that you limit your intake to 1 ounce of nuts. “Anything that is too high in calories could have the opposite effect of , keeping you awake!”
5 Prunes
Dried plums contain nutrients such as vitamin B6, calcium, magnesium and other nutrients that help to make Melatonin, which is the hormone that regulates your sleep. You can use prunes to make whole-grain toast, add them to trail mix, or just eat them as is.
6 String Cheese
You still can’t stop the grumblings in your stomach? You might find your kids’ snack stash useful. Part-skim mozzarella cheese (a.k.a. String cheese is a great source of protein, especially when paired with whole-grain crackers.
7 Herbal Teas
It’s not surprising that herbal tea is known for its sleep-promoting properties. London says that Chamomile tea is great for calmening nerves before bedtime. It’s just like gingerbread in that it is hydrating and stomach-soothing.
8 Oatmeal
While it may be a favourite breakfast food, you might consider eating oatmeal at night to help you sleep through the night. Cynthia Pasquella CCN, CHLC and CWC says that oatmeal grains trigger insulin production in the same way as whole-grain bread. They naturally raise blood sugar and make you sleepy. Oats contain melatonin which relaxes your body and helps you to fall asleep.
9 Almonds
You’ll fall asleep in no time with just a few of these. Pasquella states almonds are rich in tryptophan, and magnesium. These two substances help to reduce muscle and nerve function and also stabilize your heart beat.
You can also use peanut butter or almond butter. Spread it on graham crackers or a banana. Keep your spoonful under 1 tablespoon to avoid feeling stuffed.
10 Cherries
To get a good night of sleep, it is important to increase your melatonin intake. Michelle Dudash, Registered. Cherries along with nuts or oats are natural sources of melatonin. They can regulate your sleep cycle if you eat them regularly.
11 Dark Chocolate
You can have chocolate every day (whew!). Dark chocolate has serotonin which helps to relax your mind and body. Not to mention all the Health benefits dark cocoa has.
12 Bananas
The bananas contain magnesium and potassium, which act as nerve and muscle relaxants. Dudash claims that vitamin B6 in the fruit converts tryptophan to serotonin, which increases relaxation.
13 Hummus
Pasquella says that chickpea spreads are another good source of tryptophan. Pasquella says that if you feel hungry during the day, it is usually because you are not eating enough calories. For better sleep, eat hummus throughout the day and aim to eat three small meals per day plus two snacks if you need.
