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Sleep is extremely important for physical and mental health. During sleep, your body can take time for itself to rest, heal, replace damaged cells, and sort out information collected passively through the day by your brain. Today, many of the tools that have been created to help people, have also become ever present distractions.
These distractions have begun to become such large and consistent part of the day that it can ever affect a person’s sleep patterns. If you’ve been experiencing some loss of sleep, it may be because you’re developed a few habits that prevent you from getting the restful sleep that you need and deserve. Over the next three posts, this article will discuss a few healthy habits for better sleep.
Foods You Can Add to Your Diet
Let’s start with foods that can influence your quality of sleep in the night. People have used certain foods to attain greater levels of comfort and relaxation to carry them off to a restful state for well over a thousand years, so a selection of these helpful foods have been included here. Always be careful with serving sizes. Also, check with your medical provider before adding anything to your regimen to ensure you will not have problems with reactions to medicines and especially if you have food intolerances or allergies to what is being suggested.
According to studies held in a few of research universities, cherry juice appears to be a relatively effective sleep aid. Cherries have been found to have the ability to boost melatonin. These studies solidified the idea that a glass of cherry juice can help you to relax. They were also much more effective than any type of placebo reaction. That means that you can have a glass of cherry juice when you’re getting ready for bed to get your night started off right. Be sure to check serving sizes so you don’t drink too much at one time.
Walnuts are a good source of tryptophan, which is an amino acid that is linked to better sleep by causing the production of serotonin and melatonin. These hormones help to facilitate the organization of your sleep-wake cycles.
Another massive breakthrough came from the University of Texas, when researchers discovered that walnuts also contain their own source of melatonin. That makes them a good snack if you’re hungry enough to need one later in the evening. Again, be careful with serving sizes. Too many nuts are not so good for you at one time.
Almonds are a nut that are a great source of magnesium. Magnesium is an essential mineral that your body needs for good sleep and more resilient bone growth. Multiple studies have shown that low magnesium in the blood can make it difficult for the average person to get to restful sleep, so keeping some of these near your bed can be a great way to stay on top of your sleep rest cycle. Check the serving size again.
If you feel like you need a late snack, maybe a salad could help you stave off those hunger pains. Lettuce contains a chemical called lactucarium, which has an effect on the body and brain that is very similar to chemicals found in opium. That means that it can have a lightly sedative effect on your body, and thus will make it easier for you to get to sleep.
Foods that have a high glycemic index can make you feel sleepy much faster than a lot of other foods. Jasmine rice is one of these types of foods, so when you eat jasmine rice for dinner, your blood sugar is affected in a way that brings on the droopy eyes as the night wears on.
Tea is good for the body on many levels, but chamomile tea has the ability to increase the presence of glycine, which is a chemical that helps you to relax your muscles and nerves. Glycine is also has a few light sedative effects. This makes it a great alternative that won’t be too jarring as you attempt to reach a restful night of sleep. Another added advantage is that you will be far less likely to have to worry about it reacting with any other types of medication, but still be careful and check with your medical provider or pharmacist if you take medicine or supplements of any kind.
It should be noted that this is referring to a planer type of hummus, but it’s been discovered that the chickpeas that makeup the majority of ingredients in hummus are another great source of tryptophan. That makes it another great late night snack, so you can grab a small handful of crackers and a little hummus on your way to sleepy land.
Are there any of these that you might try to help you get some better sleep? Let me know if you try anything, and if it helps.