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 a lovely cup of chamomile tea. Studies show chamomile can help manage stress levels and promote calmness, which could be the key to better sleep. Chamomile contains the antioxidant apigenin, which binds with the brain's receptors that intensify sleep.*
Nuts
Nuts like almonds and walnuts provide you with a healthy dose of magnesium, which may help reduce stress by keeping a check on the hormone cortisol. They are also naturally 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 promote a deeper 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 more 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 (1), serotonin and potassium - all are required for a good sleep. Having cherries before you sleep may help you sleep longer.*
Kiwi
Among the several nutrients that kiwi (2) contains, the most important ones are vitamin C, E, potassium and folate, all believed to improve sleep. Eating kiwis may help 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 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, mood, 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.
2. https://pubmed.ncbi.nlm.nih.gov/29470689/