by Cheryl Lyons February 07, 2021

7 Ways to Improve Your Sleep and Live Healthier

Getting quality sleep impacts your energy levels, alertness through the day, as well as your immune system - all of us know that. But did you know that your eating habits can also impact the quality of your sleep? Thankfully, there are some superfoods that you can include in your diet to promote better sleep.

Chamomile Tea

When talking about not getting enough sleep, a common solution is the lovely chamomile tea. A piping hot cup of chamomile can reduce stress and anxiety, which stand in the way of your peaceful sleep. Chamomile contains the antioxidant apigenin, which binds with the brain's receptors that intensify sleep and prevent insomnia(1).*

Nuts

Nuts like almonds and walnuts (2)  provide you with a healthy dose of magnesium, which can help reduce stress by keeping a check on the hormone cortisol, which disrupts sleep. They are also rich in melatonin, a hormone that improves overall sleep quality. Additionally, the DHA in walnuts can increase the production of serotonin - a chemical known to enhance sleep.*

Bananas

Bananas supply your body with tryptophan, and the body converts this into serotonin and melatonin, which can help calm the brain and induce sleep*. Bananas are also a rich source of potassium, a chemical element shown to relax muscles and nerves. Banana Powder is an easy way to enjoy more of this superfood in smoothies and yogurt. 

Greek Yogurt

Greek yogurt is an excellent bedtime snack and can be taken in combination with nuts and banana powder. It is loaded with proteins, calcium and vitamin B12, which are shown to help you get a restful sleep*. However, make sure you are not getting the store-bought flavored varieties that contain high amounts of sugar. A spike in sugar levels tends to disrupt sleep.

Omega 3

Omega-3 fatty acids are responsible for regulating serotonin - a chemical responsible for your sleep cycle. Fatty fish like salmon and mackerel are popular ways to get more omega 3. You can also bypass the fish and get omega from algae with Vegan Omega 3 Softgels

Tart Cherries

Tart cherries are the ultimate superfood to improve your sleep patterns. They contain tryptophan, melatonin (3), serotonin and potassium - all are required for a good sleep. Having cherries before you sleep can help you sleep longer and better*. 

Kiwi

Among the several nutrients that kiwi (4) contains, the most important ones are vitamin C, E, potassium and folate, all known to improve sleep. Eating kiwis can make you sleep faster, better and longer*. The sleep-addressing properties of kiwi are also attributed to its high antioxidant content. 


Sleep is an essential part of your daily cycle. While you sleep, the body works full time to repair itself and clean up the toxins you have accumulated throughout the day. Inadequate sleep increases the risk for health problems related to heart, blood pressure, depression, immune system and metabolism*. 

Eating these healthy pre-sleep superfoods can help you get your much-needed sleep.


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

1. https://www.medicalnewstoday.com/articles/320031

2. https://www.simonandschuster.com/authors/Carlene-Thomas/165017788

3. https://www.naturalmedicinejournal.com/journal/2012-05/cherry-juice-supplies-melatonin-and-improves-sleep

4. https://pubmed.ncbi.nlm.nih.gov/29470689/

 




Cheryl Lyons
Cheryl Lyons

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