There is nothing better than getting a good night's sleep.
We all know that it’s an important way to recharge our batteries.
But what you may not know is that sleep plays an important role in your overall health.
Hi viewers and welcome back to Bestie!
When you get about seven to nine hours, your body can protect your physical, and mental
health.
The reverse is also true as not getting enough sleep can lead to a wide variety of health
problems.
One of the best ways to make sure you get enough sleep is by eating the right types
of food.
And in today’s video, we will tell you what they are.
From oatmeal, lettuce, carrots, milk to honey and more, watch till the end to learn about
all of them.
Pineapple: Eating foods that contain melatonin, including pineapple, can increase the hormone
in your blood.
This compound doesn’t magically make you feel sleepy, but it can help reset your circadian
rhythm.
This is also known as your 24 hour sleep and wake cycle.
An increased concentration of melatonin signals your body that it’s time for sleep when
it actually is.
Mix pineapple with cucumber and fresh lime for a bright salad, or even grill it for an
after dinner treat.
Have you ever tried cutting a full pineapple?
Tell us quickly down below in the comments section!
Oatmeal: Oats contain more tryptophan per serving than turkey, the food famous for making
you sleepy.
This compound is converted to the feel-good and sleep-controlling hormone, serotonin.
Not only that, but just one cup provides you with 60 milligrams of magnesium.
If you have trouble quieting your brain at night, a lack of magnesium might be to blame.
Optimal magnesium levels are needed for best sleep.
Oatmeal is a great breakfast option because it keeps you full until lunch, but you can
also have it as a makeshift dinner when you’re in a pinch.
Top with chia seeds and berries for added nutrients and deliciousness.
Cashews: Leafy greens are known for being high in magnesium, but cashews offer 89 milligrams
in just a quarter cup serving.
That’s about a small handful.
Research shows supplementation may improve conditions for those suffering from insomnia,
as magnesium helps you relax and reduce anxiety.
It also may prevent early awakening.
You can snack on cashews alone, or have them as a butter and spread onto just about anything,
including baked sweet potatoes!
Almonds and pumpkin seeds are also a great way to reap the benefits magnesium has to
offer.
Avocados: Avocados are high in magnesium, which is sometimes referred to as the sleep
mineral.
When you’re short on this essential mineral, you may find it difficult to fall and stay
asleep.
Adding magnesium-rich foods to your diet helps promote slow waves, or deep sleep.
This is because magnesium is a natural relaxant that helps deactivate adrenaline.
As a result, you wake up feeling more refreshed from a good night’s sleep.
Lettuce: If you needed a good reason to choose salad over soup: lettuce contains lactucarium,
a milky secretion that has sedative properties and is commonly referred to as lettuce opium.
It’s found in the stems of several lettuce species in varying amounts, including garden
lettuce and especially wild lettuce.
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Holy basil: One medicinal variety of the herb—holy basil, has long been used as a holistic remedy
for sleep troubles.
This isn’t the sweet basil you sprinkle over your pasta or the cinnamon basil used
to spice up Vietnamese meals.
Holy basil is known to calm the mind, lower cortisol levels, and treat depression.
It’s a sacred plant in Ayurvedic medicine but is also a common herb in Thai cuisine,
where it’s known as Thai holy basil or kaphrao.
So how can you get more of it in your diet?
You can add it to Thai recipes, where the peppery, clove-like taste enhances all those
rich flavors.
It can also be dried and used in tea.
Steep the leaves in hot water and drink a cup before bed to help you fall asleep.
Carrots: Carrots are packed with alpha-carotene, which is closely associated with better sleep.
In fact, they’re the most potent source of the powerful carotenoid, followed by pumpkin.
Eating carrots in their various forms like raw, cooked, or juiced may lead to an easier
time falling asleep when counting sheep is no longer an option.
Tart Cherries: Tart or sour Montmorency cherries are high in melatonin, which you know helps
regulate sleep-wake cycles.
In one study, participants experienced a longer and more refreshing sleep after drinking it’s
juice.
Adding tart cherries to your diet can improve both quality and quantity of sleep in individuals
who suffer from insomnia.
Fresh tart cherries are harder to find than sweet ones, but you can find them frozen,
dried, or in juice form.
Raspberries: If you're like 95 percent of Americans, you're probably falling short on
fiber, and that can take a toll on your sleep patterns.
One study found that a low fiber diet was linked with less deep, restorative sleep.
It also found that higher fiber intake was associated with a longer period of that deep,
quality sleep.
Most adults need between 25 and 35 grams of fiber per day.
Men are at the higher end of the spectrum and a cup of raspberries provides a whopping
9 grams.
A pretty smoothie bowl, which includes other sources of fiber, such as chia seeds and kiwi,
will up your fiber intake and have you sleeping more soundly.
Yogurt: If you're not already paying attention to your gut health, here's another reason
to start: Your microbiome, which is the collection of trillions of bacteria in your gut, is connected
to your sleep patterns.
An increasing number of studies point to the fact that your microbiome helps regulate your
mood, stress levels, and sleep rhythms.
In fact, the species of bacteria in your gut likely adhere to a circadian rhythm much like
we do.
One of the best ways to keep your gut healthy is to add good bacteria with probiotic-rich
foods.
In one study, eating yogurt three or four times a week was shown to increase beneficial
gut bacteria as well as the diversity of bacterial strains—both of which indicate a healthy
microbiome.
Peanut Butter and Toast: Peanut butter on toast is a classic snack, and as it turns
out, is great if you’re seeking a great night’s sleep.
This is because peanut butter is generally rich in protein, which can grow levels of
tryptophan.
If you want to avoid toast, spread some peanut or even almond butter on crackers for a healthy
snack that won’t disrupt your sleep cycle.
Milk: Milk contains tryptophan, calcium, vitamin D and melatonin, all of which promote sleep.
Make sure you’re using milk that’s unadulterated, and hormone and preservative-free.
A pinch of turmeric added to warm milk essentially transforms it into an elixir.
This is because turmeric aids in digestion, and has both anti-inflammatory and calming
properties.
Fortified cereal: Carbs in general are good for sleep but it’s not a great idea to binge
on a box of cookies before bedtime.
Instead, try a bowl of Kashi or shredded wheat which contains “good” or complex carbs.
Even better, cereal goes well with milk which has its own sleep-promoting qualities.
That’s two for the price of one.
Other complex carbs are quinoa, barley, and buckwheat.
Bananas: While being high in potassium, bananas are also high in tryptophan and magnesium.
Many people, especially women, suffer from muscle cramps or restless legs during the
night which can interfere with sleep.
A magnesium deficiency could be the cause of this.
A banana a few hours before bedtime can help.
Apart from helping you sleep better, bananas can do so much more for your body.
Learn more about all of its health benefits by watching “Eating Bananas Everyday Will
Do This To Your Body”
Now, back to Foods To Help You Fall Asleep All Night Long
Dark Chocolate: Yes, you heard that right.
Dark chocolate is one of the best sleep inducing foods.
It also contains serotonin, which has a calming effect and can help you catch up with some
valuable sleep.
Don't load up on dark chocolate, though.
Remember, too much of anything can harm you in the long run.
Moderation is the key to good health.
Chamomile Tea: Refreshing, revitalising and fragrant, chamomile tea has a soothing effect
on nerves and helps induce sleep.
It is renowned as a mild tranquilizer.
Experts believe that the sedative effects of chamomile tea could be due to a compound
that binds to receptors in the brain and helps induce sleep.
Honey: Sweet, sticky honey, on its own or mixed into herbal tea, may be the perfect
bedtime treat, according to researchers.
Not only do the carbs help you fall asleep quicker but honey can also quiet a cough.
This helps you to sleep more soundly even when you’re sick.
Chicken Noodle Soup: The ultimate comfort food, the fact that chicken noodle soup is
soothing is exactly what makes it such a good bedtime snack.
Foods that are comforting, like this soup, can help your nervous system power down and
relax giving you a sense of safety.
Plus, it is easy for the body to digest, so you won't be kept up with indigestion.
If you're going the store-bought route, opt for a lower-sodium option.
Too much salt can keep you wide awake.
Apart from eating the right type of foods, there are other things you can do to sleep
better.
Learn more of what we are talking about by watching:
10 Life Hacks To Get A Good Night's Sleep
Or
12 Proven Tips To Sleep Better At Night
What’s the longest you’ve gone without sleeping?
Let us know in the comments section below!