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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 July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier

    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                            20 Popular Life Hacks From the Internet Debunked (or Verified)

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