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Many years ago, Auntie Mary J. Blige conveyed to us in one of her timeless hits, “sleep don’t come easy,” and she was absolutely right. To this day, getting a good night sleep is something many yearn for, but lack. Endless nights marked by a relentless struggle to find the solace of sleep can cast a shadow on one’s well-being. Although some have the ability to effortlessly slip into slumber like a newborn the instant their heads meet the pillow, a considerable number struggle with the nightly task of falling asleep. In a world where life’s responsibilities maintain a firm grip even after the day has concluded, distractions persist in the form of work obligations, personal matters, and our ever-present electronic companion – the cellphone – tempting us with effortless online scrolling.
While distractions play a major role in lack of sleep, we must also factor in medical conditions, stress and anxiety, poor sleep hygiene, overconsumption of caffeine, and overthinking – to name a few. Understanding the specific factors contributing to sleep struggles is crucial in developing effective strategies to promote better sleep hygiene and overall well-being. It’s important to remember that many foods have the ability to address specific health concerns, lack of sleep being one of them. Keep in mind that while food can heal and promote health, it is not a substitute for professional medical advice, if necessary. But if you happen to be someone who tosses and turns for hours on end throughout the night, these 10 delicious (and healthy) foods might help you sleep like a baby.
1. Fatty Fish (Salmon, Tuna)
Rich in omega-3 fatty acids, fatty fish help regulate serotonin levels and reduce inflammation, promoting better sleep.
2. Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are sources of magnesium and melatonin, which can aid in sleep regulation.
3. Turkey
Contains tryptophan, an amino acid that can contribute to the production of serotonin and melatonin, both of which are associated with sleep. While tryptophan is a natural sleep aid that will have you yearning for a good snooze, “you’d have to eat 20 servings of turkey to equal one dose of tryptophan in pill form”, says Healthline.com.
4. Yogurt
High in calcium, yogurt may play a role in the production of melatonin, contributing to improved sleep.
5. Oats
A good source of complex carbohydrates, oats can promote the release of serotonin and may help regulate sleep.
6. Cherries
Natural sources of melatonin, cherries may help regulate the sleep-wake cycle and improve overall sleep quality. An article on eatingwell.com says, “Tart cherries are a natural source of melatonin, and have been shown to help relieve insomnia symptoms. Research has also found that tart cherries might increase sleep time and sleep quality.”
7. Kiwi
Contains antioxidants, such as serotonin and folate, which may have a positive impact on sleep duration and quality. According to The National Library of Medicine, “Kiwifruit consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.”
8. Bananas
Contain both magnesium and potassium, which can help relax muscles and regulate sleep patterns.
9. Dark Chocolate
In moderation, dark chocolate contains serotonin precursors and can contribute to relaxation. According to sleep.com, “One ounce of dark chocolate (at least 70% cacao) has more than 15% of your daily recommended dose of magnesium, the same amount as half a cup of black beans or quinoa.”
10. Herbal Teas (Chamomile, Valerian, Lavender)
Certain herbal teas, known for their calming properties, can help relax the mind and body before bedtime. According to sleep.com, sleep coach and founder of Sleepably, Seth R. Davis says, “the bedtime benefits of tea have more to do with helping drinkers calm down than acting as an herbal sleeping pill.”
Remember to keep in mind that individual responses to foods may vary, and dietary changes alone may not solve sleep issues. Maintaining a balanced diet, practicing good sleep hygiene, and addressing any underlying health concerns are essential components of promoting healthy sleep patterns. If sleep difficulties persist, consulting with a healthcare professional is advisable.
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The post Sleep Don’t Come Easy: 10 Foods To Help You Sleep Better appeared first on Elev8.
The post Sleep Don’t Come Easy: 10 Foods To Help You Sleep Better appeared first on Get Up! Mornings With Erica Campbell.