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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 February 15, 2019

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

    And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

    Why is goal setting important?

    1. Your needs and desire will be fulfilled.

    Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

    For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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    Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

    After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

    So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

    2. You’ll find out what truly motivates you

    The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

    The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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    We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

    What we think we want will rarely provide us with what we actually need.

    3. Your state of mind will be a lot healthier

    We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

    Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

    But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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    What you truly want and need

    Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

    Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

    Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

    When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

    Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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    Nobody needs a mansion or a sport’s car but we all need love.

    Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

    Nobody needs to be famous but we all need peace, calm, balance and happiness.

    The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

    It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

    Now all you have to do is see past the fraud and deception and find the right path.

    Featured photo credit: Unsplash via unsplash.com

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