Advertising
Advertising

8 Great Foods That Help You Sleep Better And Stay Healthier

8 Great Foods That Help You Sleep Better And Stay Healthier

Having trouble sleeping? Your diet may be the culprit. Our sleep cycle and quality of sleep greatly depends on the types of foods we eat, and when our diet is improperly balanced, our quality of sleep suffers. The good news is it’s fairly easy to get back on track by cutting out the junk and consuming more foods that naturally induce sleep. Here are some of the best choices to grab for when you find yourself wide awake when you’d rather be sleeping.

Almonds

Almonds are the perfect bite-sized, convenient snack to chase away insomnia. Chocked full with sleep inducing and muscle relaxing magnesium, a serving of almonds prior to bedtime can help you fall asleep faster. When the body’s supply of magnesium is too low, it becomes much harder to fall asleep. Almonds are also full of protein, which stabilizes blood sugar and improves the quality of your sleep.

Advertising

High Glycemic Foods

The gylcemic index measures a food’s effect on blood sugar; specifically how fast blood glucose levels rise after consuming a particular food item. The Glycemic Index ranges up to a score of 100, and the higher the score, the faster that particular food item causes spikes in blood glucose levels when consumed. High gylcemic foods, mainly carbohydrates with a glycemic index score of 70 or higher, induce sleep because these foods cause rapid increases in blood sugar levels. This is why most people feel a sudden burst of energy then a sudden crash in energy when they consume carbohydrate-laden foods. Additionally, when the body experiences insulin spikes, it naturally releases more tryptophan and serotonin, two brain chemicals that increase relaxation.

A sleepless night is the perfect time to make use of this side effect of carbohydrate-laden foods. For optimal results, eat high glycemic foods about 4 hours before your desired bed time.

Advertising

Bananas

A single banana is sleep inducing powerhouse. Full of magnesium, potassium, and tryptophan, bananas have practically everything you need to relax and fall asleep faster during a restless night. The potassium and magnesium found in bananas functions as a natural muscle relaxer. The tryptophan found in bananas converts to melatonin and serotonin, two of the body’s essential calming hormones. Keep a few bananas at your bedside to keep sleepless nights at bay.

Hard Boiled Eggs

Eggs are the perfect sleep improvement food for people who have no trouble falling asleep, but find difficulty in staying asleep all throughout the night. The protein found in eggs levels out blood sugar and keeps it steady throughout the night. Eating an egg prior to bedtime prevents the blood sugar roller coaster that interrupts sleep at random hours in the morning. High protein foods like eggs also fights acid reflux, a disorder that often flares up at night, making sleep difficult for many sufferers. Keep seven or so boiled eggs stocked in your refrigerator to have a sleep inducing bedtime snack readily available each night of the week.

Advertising

Milk

Downing a glass of milk before bedtime is a tried and true classic for relaxation. Milk contains high levels of tryptophan, which acts as a sleep inducing sedative. Milk is also a great source of calcium, which helps regulate melatonin production. When you find yourself awake at night when you’d rather be asleep, try a warm glass of milk, and add some cinnamon to make it sweeter and give it a sleep inducing boost.

Fish

Eating certain types of fish for dinner can help improve your natural sleep cycle and the quality of your sleep. Fish such as tuna, salmon, cod, and halibut are great sources of vitamin B6, which the body needs to synthesize melatonin and serotonin. Both of these chemicals provide the psychological and physical improvements our body needs to sleep better. B6 vitamins also have an antidepressant effect on the brain, which can relieve depression and other mood altering disorders that can affect sleep. The B6 vitamins and other nutrients found in fish can preserve the body’s circadian rhythm, which not only improves your quality of sleep, but improves your overall health.

Advertising

Leafy Greens

Leafy greens like spinach and kale are full of nutrients such as magnesium, potassium, and calcium that individually induce sleep, so imagine the power of these nutrients when acting in unison. Several leafy green lettuces also contain lactucarium, which is a milky fluid-like secretion with sedative properties similar to opium. Incorporate a small salad into all of your night time meals to speed up the onset of sleep and enjoy a full night of rest.

Cherries

A single serving of cherries has enough power to naturally boost the body’s melatonin levels within an hour of bedtime. If fresh cherries are out of season in your area, frozen cherries, cherry juice, and even dried cherries should will work just as effectively at curbing your insomnia.

More by this author

foods to make you sleep better 8 Great Foods That Help You Sleep Better And Stay Healthier 16 Benefits of Lemon You May Not Know About

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