Advertising
Advertising

12 Bedtime Snacks/Drinks That Can Help You Sleep Better

12 Bedtime Snacks/Drinks That Can Help You Sleep Better

There is plenty of advice available to cure insomnia. For example, the fruit alphabet is said to promote sleep. While there are plenty of OTC remedies, some are addictive or have undesirable side effects. Many find it preferable to use natural remedies instead. In this way the person is working with their own body to get a good night’s sleep.

1. Warm Milk

Researchers have long touted the benefit of a warm cup of milk for a better night’s sleep. Further, warm milk lowers dangerous cortisol levels, that rise as a result of stress. Those who are lactose intolerant can receive the same benefit from almond milk.

2. Protein and Carbs

Try a light snack of peanut butter on a cracker about a half hour before bed. Scientists do not recommend a heavy meal, before sleep, but a very light snack of cheese or peanut butter and a cracker can be extremely beneficial.

Advertising

3. Roasted Pumpkin Seeds

Foods rich in magnesium help people sleep better according to scientific research. Roasted pumpkin seeds are a delicious way to add this important mineral to the diet and it serves as a very light bedtime snack.

4. Almonds

These little nuts are believed to enhance sleep for several reasons. The protein helps lower blood sugar and almonds are rich in magnesium, which is said to help sleep. Try a handful a half-hour before bed or as a milk or spread almond butter on a cracker.

5. Chamomile Tea

Chamomile is another remedy that experts have recommended for a very long time for those who suffer from insomnia. The tea is very soothing and calming, and of course, is caffeine-free. Some have paired this remedy with other natural remedies, such as magnesium, to enhance the benefit.

Advertising

6. Soy Beans

This salty snack is especially helpful to women with symptoms menopause. Research indicates that foods rich in soy isoflavones reduce hot flashes brought on in menopause. Blend two cups of soy beans with a dash of salt, a quarter teaspoon of olive oil, and a single clove of garlic for a light dip.

7. Oatmeal

Enjoy an oatmeal cookie with milk or a warm bowl before bedtime for a great night’s sleep. New studies indicate that oats contain melatonin and complex carbohydrates that are surprisingly helpful for those who have trouble sleeping.

8. Banana

This sweet snack came as a bit of a surprise, yet studies confirm this bedtime snack is highly beneficial. Bananas are very high in the vitamins that relax muscles, potassium and magnesium. Add a dab of peanut butter for some protein.

Advertising

9. Yogurt

Yogurt naturally contains tryptophan, a proven sleep enhancer. Tryptophan, is also in warm milk and studies show that eaten in yogurt the amino acid is digested easier. People who are lactose intolerant may find yogurt to be a better alternative to milk as well.

10. Green Tea

A soothing cup of decaffeinated green tea is highly beneficial in a number of ways including getting a good night’s sleep. Green tea contains the amino acids, theanine, which has proven to be important to a healthy night’s sleep.

11. Montmorency Cherries

Cherries, especially montmorency, are high in the sleep aid melatonin. Melatonin is a hormone found by researchers that is a natural sleep aid. Eat four or five cherries forty-five minutes to an hour before bedtime.

Advertising

12. Fish

Most fish, especially salmon and tuna, increase the production of melatonin. Fish is also rich in vitamin B6 a proven nerve soother. The vitamin has also been shown to relieve symptoms of restless leg syndrome, for those who have difficulty with this insomnia inducing disorder.

More by this author

20 Awesome DIY Office Organization Ideas That Boost Efficiency 25 Simple And Creative Ways To Cheer Someone Up 25 Bathroom Hacks You’ll Want to Share With Everyone The Best Answers to the 7 Worst Interview Questions 10 Benefits of Bitter Melon That Makes It Even More Worth Eating

Trending in Health

1 How to Stay Calm and Cool When You Are Extremely Stressful 2 10 Reasons Why You Should Get Naked More Often 3 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 4 How to Quit Drinking for a Healthier Body and Mind 5 10 Amazing Benefits of Swimming You Never Knew

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

Advertising

3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

Advertising

Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

Advertising

Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

Advertising

8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

Read Next