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14 Foods To Help You Get A Better Night’s Sleep

14 Foods To Help You Get A Better Night’s Sleep

A lot of people struggle to get to sleep at night. In fact, it’s estimated that as many as one in every three people suffer from insomnia according to the Sleep Health Foundation.

Whether you find yourself tossing or turning through the night, or have simply got into the habit of sleeping during the day and staying up all night, the fact is that you’re not alone. However, the benefits of getting a proper night’s sleep are clear for everyone to see. According to this article from Health, sleep can benefit everything from our memories to our creativity and boost athletic and academic performance, and even our life expectancy!

So what can you do to make sure that you get the seven to nine hours of shut-eye that doctors recommend? Well, there’s a number of different techniques that you can try, and also numerous pills and other treatments which claim to help.

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The sleep-inducing ingredients

But did you know that it could be as easy as making a change to your diet? Of course, eating a nutritious and balanced diet will help you live a much healthier life all around, but did you know, there’s a range of different foods which have their own sleep-inducing properties. The three main substances which you need to know about are tryptophan, serotonin and melatonin, all of which are needed for good sleep.

  1. Tryptophan is an amino acid found in protein foods such as turkey, steak and chicken, which is converted into serotonin by the brain.
  2. Serotonin is a chemical which carries messages between your brain cells and other cells in the body. A deficiency of serotonin can lead to anxiety and also make you crave carb-heavy foods.
  3. Melatonin is formed from serotonin and is the hormone which helps to regulate our body clocks.

Instead of simply loading up on proteins, you should be sure to balance them out with some carbohydrates, as they help to cause a rise in insulin levels which in turn helps to increase tryptophan levels in your brain!

Coffee or Tea?

Of course, there are also foods that you should definitely avoid, with the obvious one being caffeine. You probably already knew that caffeine is going to be a bit of an obstacle to sleep, but did you know that it can have an effect as long as ten to twelve hours after drinking it? So, while many of us need a cup of coffee through the day to give us a jolt of energy, it’s best to reduce your caffeine as much as possible.

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If this proves too difficult, you could always try making the change to decaffeinated coffee or try something such as green tea as an alternative.

Alcohol interferes with circadian rhythm

Something else which is worth avoiding drinking is alcohol. While it might help chill you out before bed, it totally interferes with your circadian rhythm (body clock) and disrupts the quality of your sleep. You can learn more about how alcohol disrupts our sleep in this article.

Meals before bed

As another general tip, it’s best to avoid eating a big meal late at night before bed, so try to make sure you have your evening meal a little bit earlier and avoid any rich or heavy foods in the two hours before you go to bed.

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On the flip side, if you go to bed on an empty stomach, you’re likely to spend your night tossing and turning, longing for the fridge.

Foods for a better sleep

For more specific examples of exactly what kind of food you should be on the lookout for, to help you get to sleep, check out this infographic from SleepyPeople.com on ’14 Foods to Help You Get a Better Night’s Sleep’.

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    Featured photo credit: www.healthyfoodheadlines.com via healthyfoodheadlines.com

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    Last Updated on January 11, 2021

    11 Hidden Benefits of Using Oil Diffusers

    11 Hidden Benefits of Using Oil Diffusers

    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

    Read on for 11 hidden benefits of using oil diffusers.

    1. Safe Scents That Make Sense

    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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    2. Stress Relief

    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

    3. Improved Sleep

    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

    4. Appetite Control

    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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    5. Bacteria and Mold Killing

    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

    6. Decongestion and Mucus Control

    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

    7. Mosquito Repellant

    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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    8. Pain Relief

    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

    9. The New Anti-Viral

    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

    10. Improved Cognitive Function

    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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    11. Money Saving

    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

    Featured photo credit: Jopeel Quimpo via unsplash.com

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