Sleep Better At Night By Including These Three Foods

Many foods contain naturally occurring substances that bring on sleep. Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain and digestive system healthy and boost your immune system. It’s generally recommended to get between 7 and 9 hours (this amount seems a bit unrealistic for ALL mothers of little ones) of uninterrupted sleep each night, though many people struggle to get enough.

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties.

Here are 3 foods that you can eat before bed to enhance your sleep quality:

1. Walnuts

Walnuts are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 30 gram serving. Walnuts are particularly rich in magnesium, phosphorus, copper and manganese which play a role in healthier sleeping cycles.

Walnuts are also a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Additionally, researchers have found that walnuts contain their own source of melatonin, which may help you fall asleep faster

So if you struggle with sleep, eating some walnuts before bed may help. A small handful of walnuts is considered to be an adequate portion

2. Milk

You may have fond memories of your mother or grandmother making you a glass of warm milk to help you fall asleep. This may not be just an old wives’ tale. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin. Although the topic is a controversial one, some people believe that tryptophan and serotonin might make it easier to sleep. Or maybe  a simple glass of milk brings back soothing childhood memories, which may help you drift off.

3. Bananas

The magnesium and potassium in bananas serve as muscle and nerve relaxants. Research has shown that the vitamin B6 found in the fruit also converts tryptophan into serotonin, increasing relaxation even more.

Bananas are well-known for being rich in potassium and are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness). The magnesium found in bananas serve as a muscle and nerve relaxer – which will help you to wind down at the end of the day, ensuring a restful night’s sleep.

 

So go have your bedtime snack and have a peaceful night’s sleep, unless you are a mommy then you will only have a good night’s sleep in…O…about 18 years!

 

Written by:

Salome Scholtz RD(SA)

Salomé Scholtz RD(SA)

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