It is well known that the four basic pillars of optimal health are good quality sleep, regular physical activity, stress management and proper nutrition. And while your diet plan and exercise regimen is something you can control, sleep is sometimes elusive.
Luckily, there are different strategies that you can use to improve your sleep quality, including making changes to your diet, as certain foods and drinks possess sleep-inducing properties. Consider eating these foods before bed to help you catch some ZZZs and get a better night’s rest.
A handful of nuts are a tasty and beneficial snack before bed as they can increase serotonin levels in the brain and are referred to be an excellent source of magnesium and tryptophan, an essential amino acid, which this thought to promote sleepiness by causing your brain to shut down at night.
Choose nuts like almonds, walnuts, flax seeds, cashews, pumpkin seeds and sunflower seeds to get better sleep.
Tart Cherry Juice
Tart cherries have an above-average concentration of melatonin, a hormone that helps to regulate circadian rhythm and improve sleep time and quality. They also have antioxidant properties that help to induce sleep.
Consider incorporating a glass of tart cherry juice into your bedtime routine if you are having troubles falling or staying asleep.
Drinking herbal tea is a tried and true method of promoting restful sleep. In fact, chamomile tea is always on top of any bedtime tea list due to its calming effect on the brain and body. Chamomile is known to contain an antioxidant called apigenin, which binds to special receptors in the brain and can help to reduce insomnia and induce sleepiness.
Also, drinking CBD tea can help to diminish stress, relieve tension, soothe your body and mind and improve overall sleep quality. CBD is a chemical substance that is able to interact with the specific receptors of the endocannabinoid system to bring bodily processes in balance and provide relief.
A cup of warm chamomile or CBD tea before bed may be just what you need to fall into a peaceful and deep sleep.
Eating this tart fruit has the potential to improve your digestive health, lower cholesterol and reduce inflammation as well as provide better quality sleep and increase total sleep time. Sleep-promoting effects of kiwis can be attributed to its antioxidant properties, ability to prevent folate deficiency and high concentration of serotonin, a brain chemical that helps regulate the sleep cycle.
To benefit from this fruit, try to eat two kiwis before bed.
A teaspoon of honey before bed not only offers you a small, tasty snack but it also can help you to wind down and replenish our liver with glycogen, the fuel we need to get through the night without food.
It can help your brain to release melatonin, a hormone your body uses to repair itself during sleep, while glucose in honey helps to lower levels of orexin, a neurotransmitter that makes you more alert
While eggs are typical food to eat for breakfast, they also can make you sleepy. Egg whites can help the body to prepare for restful sleep by producing melatonin, which is responsible for that sleepy feeling. Loaded with 11 vitamins and minerals, eggs are also a great source of the tryptophan, which can help you sleep better for longer.
Try to eat a hard-boiled egg along with a cup of honey-infused tea to kick start your sweet dreams.