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8 Best Foods To Help You Sleep Better At Night

8 Best Foods To Help You Sleep Better At Night

Are you an insomniac? If something is keeping you up at night, eating certain types of food can help you sleep better. Having sleep-inducing foods can be a great way to get the much-needed rest you’ve been craving. So if the old saying is ‘you are what you eat’, you can choose whether you’d like to be a sleepless wreck, or a well-slept human, depending on what you eat!

So let’s look at some foods that can help you sleep better at night.

1. Walnuts

food-nature-autumn-nuts

    They’re rich in ‘tryptophan’, an amino acid that helps in producing serotonin and melatonin both of which are fantastic for relaxing your mind, regulating your inner ‘body clock’ and helping you sleep like a baby. Some people actually have pills that contain melatonin to sleep faster, so clearly, walnuts are a much healthier and natural alternative. According to a study performed by the University of Texas Health Science Centre, 1g of walnut contains between 2.5 and 4.5ng of melatonin, which helps sleep better.[1]

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    2. Almonds

    ttrjmhrkoey-juan-jose-valencia-antia

      They’re a gem of a food for sleeping better, as they contain magnesium, often used as a cure for headaches and for reducing stress. They’re great ‘brain foods’ in general, which helps your mind function better, and therefore, promoting sleep. Scientific evidence suggests that ‘activated almonds’, which are almonds soaked in water for at least 24 hours,[2] are rich in mono saturated fat, which can promote better sleep and a healthier heart, too.

      3. Warm Milk

      milk-glass-frisch-healthy-46520

        The truth is that any dairy product, including cheese or cottage cheese, with warm milk being on the top of the list, contains calcium, which helps in producing melatonin in the body. Ever tried having a hot glass of milk right before you go to bed? Try it just once, you won’t even notice when your eyes shut and you ‘fall’ asleep. Sleep (or sleepiness) is the body’s natural response to a warm glass of milk! Some scientists say that a warm glass of milk can be as soothing as a favourite old blanket.[3]

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        4. Bananas

        fruits-grocery-bananas-market

          They’re quite popular for their richness in potassium and magnesium, both of which are muscle relaxants. Inevitably, when your muscles relax and loosen up, you sleep better. They’ve also got vitamin B6 and are an excellent source of fiber, inducing serotonin, with the by-product being high-quality sleep. Research shows that bananas and sleep are definitely connected![4]

          Here’s an idea. Blend warm milk, a banana, a few almonds and walnuts into the perfect sleep concoction? If it works, it could just be the sleep elixir you need! Read on.

          5. Salad Leaves

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          food-salad-healthy-colorful

            Lettuce, in particular, has lactucarium, which has sedative properties similar to opium. They reduce inflammations in the body of any kind. Having too much lettuce therefore definitely won’t ‘zombify’ your brain, but can act as a tension diffuser and relaxant to sleep well. Here’s some scientific evidence on the numerous health benefits of lettuce,[5] and how it can help you sleep better.

            6. Sweet Potatoes

            gi1105h_twice-baked-sweet-potatoes_s4x3-jpg-rend-sniipadlarge

              They’re not just delicious, but a rich source of vitamin B6, vitamin A, and complex carbohydrates which act as sleep inducing agents in the body, while also aiding ocular health. Not only will you sleep better, you can also see better by including these goodies in your diet! This journal of medicinal plants says that potatoes almost act like a sleeping pill by preventing the production of acids in the stomach that cause sleeplessness.[6] It’s theory backed by evidence!

              7. Cherry Juice

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              cherry-juice-800x449

                This sweet potion is rich in melatonin-inducing tryptophan, and also spikes insulin levels up in the body which can make the body a bit ‘lazy & sleepy’. This study found that consuming cherry juice twice a day increased sleep times by up to 90 minutes![7] Quite interesting, yes?

                8. Herbal Tea

                herbal-tea-herbs-tee-mint-159203

                  Chamomile tea has anti-inflammatory properties that reduce muscle and back pains, and acts as a muscle and nerve relaxant. Having a cup of chamomile tea can give you that ‘light headed’ feeling you need to fall asleep. It’s magical, natural and safe! Research shows that chamomile tea also acts as an anti depressant, therefore promoting better sleep by reducing anxiety.[8]

                  Food for thought: try eating salad with loads of lettuce, sweet potatoes, and cherry juice dressing, followed by a cup of herbal tea, to see what happens? Make sure you’re in bed immediately after consuming this.

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                  Conclusion

                  As a rule of thumb, you should eat a light dinner and make sure to stop having meals at least 3 hours before you plan to sleep. Drink just enough water (not too little, or you’ll dehydrate yourself to sleeplessness, and not too much, or you’ll drive yourself to endless trips to the bathroom the whole night) so your body is well nourished to sleep. So go ahead, consume sleep inducing foods, create an environment that’s conducive to sleep, and kiss your insomnia goodbye!

                  Reference

                  [1] http://bodyapplicatorwraps.com/5-sleep-enhancing-foods-to-eat-before-bedtime/
                  [2] http://foodwatch.com.au/blog/in-the-news/item/activated-almonds-anyone-a-balanced-view.html
                  [3] http://www.nytimes.com/2007/09/04/health/04real.html
                  [4] https://www.vitatalalay.com/eating-a-banana-before-bed/
                  [5] https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-lettuce.html
                  [6] http://www.plantsjournal.com/vol1Issue1/Issue_jan_2013/3.pdf
                  [7] http://www.choosecherries.com/press-material/study-tart-cherry-juice-increases-sleep-time-in-adults-with-insomnia/
                  [8] http://www.naturalhealth365.com/chamomile.html/

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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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