There are many natural ways to improve your sleep like getting enough exercise, spending time outside, avoiding blue light, and more.
But did you know that by simply adding some sleep supporting foods into your diet you could start sleeping deeper and waking more rested?
Below are 5 foods that are proven (by the National Sleep Foundation) to help you sleep better.
1. Nuts
Besides being a good source of healthy fats, specific nuts, such as almonds and walnuts, contain Melatonin, a natural hormone that helps regulate your wake/sleep cycle. Having a handful of these at night will help get your body in gear for sleep!
2. Cottage Cheese
Cottage cheese, and other food high in lean protein, contain the amino acid tryptophan, which can increase your serotonin levels. Serotonin is a brain chemical which low levels of it can contribute to insomnia. To sweeten it up, add a handful of raspberries on top, which are a rich source of melatonin.
3. Herbal Tea
A cup of caffeine-free herbal tea at night is a great relaxing bedtime routine. Teas such as chamomile, ginger, and peppermint are all great options with calming aromas.
4. Complex Carbs
Skip the white bread, refined pasta, and sugary, baked goods, which may reduce serotonin levels and impair sleep. Instead, choose stick-to-your-ribs whole grains for your bedtime snack: Popcorn, oatmeal, or whole-wheat crackers with nut butter are all good choices.
5. Fruits
Certain fruits that contain melatonin may help you fall asleep faster and wake up less often during the night. For instance, tart cherry juice and whole tart cherries contain a lot of melatonin, and bananas, pineapple, and oranges are also sources. If you have insomnia, eating two kiwis before bed can increase your sleep duration by an hour over the course of a month. Other fruits and vegetables that are rich in antioxidants (like berries, prunes, raisins, and plums) may have a similar effect by helping to counteract the oxidative stress caused by a sleep disorder.
Add some of these foods into your diet and see what happens to your sleep! Check back here for more natural sleep tips from Sleep Artisan!
