Do you have trouble sleeping through the night? Do you find it hard to nod off at bedtime? Do you worry about not sleeping enough during the day? Or maybe you can’t get out of bed in the morning because of how exhausted you feel.
I’ve been there before too and know that there are many different things that can contribute to such problems. One thing is our diet. Carrying around too much weight not only puts pressure on your joints but also increases excess stress on your spine which disrupts sleep patterns.
Luckily, there are ways to help this problem, one of which is what we eat! Here’s a list of 10 food items that might help make getting shut-eye easier for you…
10 foods to help you sleep through the night
- Tuna: loaded with high quality protein, it’s great for building muscle and feeling satisfied after eating. Try to choose tuna in water or olive oil instead of ones packed in mayonnaise, solid oils, or sugary sauces as these will pack your body with unnecessary calories which lead to weight gain.
- Pumpkin seeds: rich in magnesium and zinc, pumpkin seeds are known for helping promote a restful sleep. They can be eaten whole or boiled to make a tasty tea that you can drink before bedtime.
- Oatmeal: this grain is loaded with B vitamins, which encourage production of serotonin (the happiness hormone) plus the carbohydrates it contains will help stabilize your blood sugar, preventing you from feeling hungry and tired at the same time.
- Brown rice: yet another grain that is rich in B vitamins, brown rice also contains a good amount of magnesium which helps regulate sleep patterns. Eaten with some beans or lentils will help fill you up for longer too!
- Almonds: a source of vitamin E and the mineral magnesium, almonds are thought to help regulate sleep patterns. You can either nibble on them or drink almond milk before bedtime. If you don’t have any at home, try eating some walnuts instead!
- Cherries: cherries contain melatonin which is helpful in inducing sleepiness and making sure we stay asleep throughout the entire night. To use them, either eat a few before bedtime or buy some cherry juice and drink it instead.
- Spinach: there’s a reason why Popeye ate spinach to become strong – it’s because of all the iron in it! This mineral is crucial for blood formation and carrying oxygen around the body, which means a healthier brain plus less chances of you waking up with that groggy feeling in the morning.
- Garlic: garlic contains a compound called allicin which is known for its ability to promote healthy circulation in the body and relieve stress-related symptoms such as irritability and anxiety, both of which can interfere with sleep.
- Bananas: rich in B vitamins and magnesium, bananas can help reduce muscle tension which causes insomnia. What’s more, studies have shown that eating a banana before bedtime can also increase the number of hours, we sleep each night.
- Cherries: I’m sure you already know why cherries are good for promoting sleep, but did you know that these sweet little fruits are also loaded with antioxidants that can help protect the body from free radicals? You might want to eat some before bedtime, or drink cherry juice instead.
If you’re looking for some easy ways to help you sleep through the night, look no further. The 10 food items we’ve provided are loaded with nutrients that will make it easier for your body and brain to relax before bedtime. If these tips don’t work out or if you want more information about how best to spruce up your diet to promote a healthy lifestyle, give us a call – our team of health experts can provide you with advice on what foods should be added into your daily meals so as not disrupt your sleep patterns again!