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Do You Know Eating The Right Kind Of Food Can Actually Help You Sleep?

Do You Know Eating The Right Kind Of Food Can Actually Help You Sleep?

Have you ever laid in bed, exhausted from the day’s activities, and yet still can’t fall asleep?

Do you wake up in the middle of the night and find it hard, impossible even, to get back to sleep?

Have you tried cutting out caffeine and other stimulants from your diet, and still can’t sleep?

Have you resorted to prescription or over-the-counter sleep aids to get you through the night?

If you have trouble sleeping, you aren’t alone. It’s estimated that over 20 million Americans experience some form of sleep problems, and over 40 million suffer from a chronic sleep condition. From trouble falling asleep to the inability to enjoy a full night’s rest, there exist more than 70 different sleep disorders that force many people to seek intervention. But most people don’t consider that, aside from sleep aids, there are many foods to help you sleep.

Why Try Foods Over Other Treatments to Help You Sleep?

Losing a night or two of sleep doesn’t seem like a big deal for most people, but too many sleepless nights can quickly take a toll on many aspects of your body. Lack of sleep can affect your mood, focus, physical appearance, and memory, and can ultimately lead to an increased risk in heart disease, high blood pressure, and stroke.

These are serious consequences, but are ones that can be avoided when you introduce enough of the right foods into your diet.

People who continuously experience sleep troubles often turn to mainstream medicine to get quick relief. Doctors can prescribe medications that can make you sleep, or you can grab an over-the-counter sleep remedy. These seem like viable options to people who are desperate for any amount of sleep, but medications also come with their own sets of risks, like dependency, that might make you worse off than if you had forgone them altogether.

Prescription drugs and supplements often carry some type of dependency risk factor, tricking your body into lowering its own natural production of chemicals that help induce sleep. Sometimes, sleeping pills can help you get such an incredible night’s sleep that you’ll never want to go to bed without them again. But long-term use isn’t usually recommended.

Granted, most people know that foods and drinks like soda, coffee, and chocolate can greatly boost your inability to fall asleep, even when your body feels tired. But just as there exists stimulating edibles to keep you alert and moving, there are also several foods to help you sleep.

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And unlike potentially addicting sleeping pills, these foods are 100% safe, non-addicting, and prescription-free.

Before you make a mad dash to the pharmacy to help you catch your zzz’s, try incorporating some of these foods to help you sleep more soundly:

Walnuts

    Walnuts are a solid source of the amino acid Tryptophan, which helps produce serotonin and melatonin to help you sleep. Each 1-ounce serving of walnuts contains about 170 mg of tryptophan, so about 5-6 servings would equal that of an OTC supplement. In addition, the high quantity of tryptophan in walnuts can also help subside some of the moodiness generated by lack of sleep.

    Researchers from the University of Texas discovered that walnuts contain their own source of melatonin, another chemical in the brain responsible for helping you sleep. Melatonin is available as an OTC supplement, but walnuts help you get it naturally.

    This dessert recipe is chock full of walnuts.

    Turkey

      Another food rich in tryptophan, there’s a reason why people want to snooze right after a hearty Thanksgiving meal. Turkey contains between 250-310 mg of tryptophan per 3-ounce serving, which is about the size of a pack of playing cards.

      Granted, most other meats contain about the same amount of tryptophan as turkey. But turkey, being a lean meat rich in protein, iron, zinc, and potassium, can also give you the benefit of better skin and teeth (due to the high amount of phosphorus) and lower cholesterol.

      Make your own mouth-watering turkey with this recipe.

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      Cheese, Milk & Yogurt

        You may have heard that a glass of warm milk can help you sleep, but honestly any dairy products can do the trick. Calcium-rich cheese, milk and yogurt helps the brain use the tryptophan to create sleep-inducing melatonin.

        Here’s a recipe for yogurt you can make in your own kitchen.

        You need calcium in your diet regardless of your sleep habits. Calcium can help prevent bone damage or loss, and helps regulate your muscle movement. It’s recommended that you take in between 1,000 mg to 1,200 mg of calcium daily. Eight ounces of plain, low fat yogurt typically contains around 475 mg of calcium, while an 8-ounce glass of milk yields around 276 mg. Don’t take more than 500 mg of calcium at each meal, and be sure you take it with some Vitamin C to increase absorption.

        Cherries

          It’s been found that all varieties of cherries are high in melatonin, which is crucial in inducing sleep. The best way to get your fill is to drink a glass of tart cherry juice or eat one cup of whole cherries before you turn in for the night.

          In addition, cherries can have a positive effect on joint pain and arthritis. If pain caused by arthritis is the culprit keeping you up at night, cherries could help alleviate both problems.

          Try this recipe for Sparkling Cherry Juice.

          Tuna

            Boasting even more trytophan than turkey, fish such as tuna, cod and halibut can help you sleep. A four-ounce portion of yellowfin tuna packs more than 300 mg of tryptophan. Try this yellowfin tuna recipe.

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            In addition, you can also get the added benefit of essential Omega-3 fatty acids that can help with depression, hypertension, joint pain, and arthritis.

            Honey

              The natural sugars in honey give your insulin levels a slight boost, which helps tryptophan easily enter your brain. Honey helps build a steady supply of glucose to get your body through the night, and contributes to melatonin release.

              Add a spoonful of honey to your chamomile tea, or slurp it straight from the spoon to set yourself on a path to a more restful sleep.

              This recipe combines honey with yogurt and fresh fruit to give you a tripe threat in combating sleeplessness.

              Chia Seeds

                They might be tiny, but chia seeds pack about 202 mg of tryptophan into every two-tablespoon serving. Chia seeds are also rich in calcium, another helpful aid in sleeping.

                Add a sprinkling of chia seeds to any of the above recipes. It doesn’t change the flavor, but will give you all the benefits.

                Pretzels

                  Pretzels produce a spike in blood sugar and insulin levels, which reduces the time it takes you to fall asleep. Just like with honey, this burst also helps tryptophan enter your brain.

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                  You can buy pretzels at the store, or make your own healthier pretzels at home with this recipe .

                  Rice

                    Rice’s high glycemic index will, just like honey and pretzels, helps shorten the time it takes you to arrive in dreamland.

                    Both brown and red rice are high in tryptophan, with about 101 mg of it in each half-cup. Brown rice is also a good source of calcium and magnesium, two essentials that can promote a better night’s sleep.

                    This recipe combines trytophan-rich turkey and rice into one tasty dinner.

                    Bananas

                      Packed with potassium and magnesium, bananas can provide a quick remedy to help you get your nightly rest. A deficiency in magnesium has been attributed to relestless leg syndrome (RLS) and nighttime muscle cramps, two common occurrences that can hinder your night’s sleep.

                      You can get 32 mg of magnesium in a single banana, but you will need around 310-320 mg of magnesium per day to avoid deficiency.

                      This fun recipe for banana rice pudding combines bananas, rice and calcium-rich rice milk, three foods that can help you sleep.

                      Featured photo credit: parkimedes via youtube.com

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                      Alli Hill

                      Freelance Writer and Marketing Consultant

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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