Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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’.

Advertising

foods-to-help-you-sleep-better

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

    More by this author

    A Parent’s Guide to Horse Riding for Children 13 Things Successful People Do Before Going To Bed [Infographic] How To Say ‘I Love You’ In 50 Different Languages [Infographic] Everything You Need To Know About Using Your Phone & Tablet Abroad [Infographic] 21 Things To Do To Kill Time When Delayed At The Airport [Infographic]

    Trending in Lifestyle

    1 How to Practice Positive Meditation in 2 Simple Steps 2 How to Invest in Yourself: 3 Valuable Ways to Change Your Life 3 15 Ways to Cultivate Continuous Learning for a Sharper Brain 4 How to Help Nausea Go Away Fast with These 5 Fixes 5 5 Fixes For Common Sleep Issues All Couples Deal With

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on June 19, 2019

    How to Practice Positive Meditation in 2 Simple Steps

    How to Practice Positive Meditation in 2 Simple Steps

    Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

    But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

    No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

    Advertising

    When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

    1. Relax as You Meditate

    A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

    Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

    Advertising

    Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

    2. Practice Daily Affirmations

    Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

    What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

    Advertising

    So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

    1. Use first person pronouns in your message (I)
    2. Use present tense (I have)
    3. Use positive messages (I am happy)
    4. Repeat your affirmations on a consistent basis

    Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

    Here’s an example of a “success affirmation” you can use on a daily basis:

    Advertising

    I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
    My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

    You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

    Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

    Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

    More About Positive Thinking

    Featured photo credit: Jacob Townsend via unsplash.com

    Read Next