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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.

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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.

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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.

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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.

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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.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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