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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 March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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