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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

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      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.

                  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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                  Akshay Sachdeva

                  Entrepreneur

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                  Last Updated on January 17, 2019

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                  Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                  Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                  Why Is It Hard to Live A Peaceful And Happy Life?

                  Our Habitat Has Become Too Technological

                  The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                  There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                  How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                  According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                  Too Many People Don’t Want to Unplug

                  Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                  The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                  Listen carefully:

                  We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                  The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                  Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                  8 Mindfulness Exercises to Start Practicing

                  There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                  Are you ready for it? Let’s go!

                  1. Pray Daily

                  You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                  When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                  Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                  Pray. You won’t regret it.[5]

                  2. Pay Attention to Your Inner Thoughts

                  A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                  By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                  Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                  If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                  This article can guide you to beat negative thoughts:

                  How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                  3. Smile Often

                  Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                  Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                  Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                  The moment that you smile unconsciously, you then know that you are truly happy.

                  4. Organize Your Working Desk

                  A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                  When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                  Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                  Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                  5. Celebrate Your Friend’s Victories

                  I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                  Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                  What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                  6. Listen to Your Spouse/Partner

                  God put someone in your life for a reason. You might as well listen to him or her.

                  I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                  I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                  7. Give Yourself a Break from Technology

                  You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                  How do you do that? This is my formula:

                  First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                  If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                  If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                  If you score more than 35, you need to take action immediately.

                  Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                  8. Go Exercise

                  Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                  The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                  You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                  12 Benefits of Regular Exercise You Should Know

                  The Bottom Line

                  It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                  It is possible to live a happy and peaceful life. It only depends on you.

                  Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                  More Resources About Mindfulness

                  Featured photo credit: Lesly Juarez via unsplash.com

                  Reference

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