Struggling to get a full night’s sleep can be a familiar problem, as our sleeping patterns and behaviours are affected by technology, stress, and nutrition. Nutrition can make a huge natural difference in how we feel. With more awareness about super foods, it is possible to eat your way to a good night sleep!
A study conducted by Pennsylvania University shows that people with low alpha-carotene, selenium, lauric acid, and calcium are likely to have trouble falling asleep. Whereas, diets that are low in vitamin D, butanoic acid, lauric acid, and lycopene were having an effect on staying asleep. Therefore including more of these into your diet, can assist you in achieving a good night sleep more easily.
The superfood sleep stars that help you to get a good nights sleep:
1. Bananas
Bananas contain muscle-relaxing potassium and magnesium as well as serotonin-producing tryptophan, making it the ideal bedtime snack. It can be eaten as is or frozen and blended to make a delicious dairy-free dessert.
2. Cherries
Cherries naturally contain melatonin, a natural sleep hormone that, when switched on, tells your body to go to sleep. Dim lighting and calm conditions, as well as cherries, can help to induce melatonin and kick-start this process. However, not all cherries are created equal! It is tart cherries or maraschino cherries that will help you rest at night.
3. Walnuts
Walnuts are such an easy and portable snack and are also a great source of tryptophan, a sleep enhancing amino acid that produces serotonin and also melatonin. The daily recommended amount is 30 grams, approximately 6 full walnuts. They are actually seeds that not only help you sleep better, but feel more relaxed and lose weight. Walnuts can help with weight loss as they are a polyunsaturated fat (a good fat) that activates genes that reduce fat storage and improve insulin metabolism.
4. Oatmeal
Oatmeal is a carbohydrate and carbohydrates contain nutrients such as B-vitamins, amino acids, potassium and magnesium which help you to relax and induce sleep. Oatmeal also contains avenine and trigonelline that help to lower anxiety and mental agitation that can build up during the day and prevent you from sleeping well. A delicious bowl of warm oatmeal one hour before bed can help you drift off to sleep effortlessly.
5. Water
Water doesn’t count as a food, however, it is important for sleep. A large-scale study by the University of Pennsylvania discovered that people who do not have sufficient water intake during the day, have trouble sleeping at night. To prevent this try to balance your water intake a few hours before bed so a full bladder does not interrupt your sleep. Here are some delicious and nutritious ways to eat and drink your way to a good night sleep.
