Ever have trouble falling asleep? You’re not alone. Studies show that about 1 in 3 Americans have trouble sleeping. Certain foods can help promote better sleep by supporting your body’s natural sleep-regulating mechanisms. Here are some foods to include in your diet if you want to improve your sleep quality:

1. Cherries and Cranberries (Tart Cherries)

• Cherries, especially tart cherries, are one of the few natural sources of melatonin, a hormone that regulates sleep cycles.
• Like tart cherries, cranberries contain melatonin, which can improve sleep quality.

2. Almonds and Walnuts

• Almonds are rich in magnesium, a mineral that helps to relax muscles and nerves, promoting better sleep. Magnesium Glycinate can also improve sleep quality.
• Walnuts are a natural source of melatonin and omega-3 fatty acids, both of which are known to promote healthy sleep.

3. Bananas

• Bananas are a good source of potassium and magnesium, which help to relax muscles, and they also contain tryptophan, an amino acid that helps produce serotonin, a precursor to melatonin.

4. Kiwi

• Kiwi is packed with antioxidants and serotonin, which can help regulate your sleep cycle.

5. Oatmeal

• Oats are a good source of melatonin and complex carbohydrates, which help in the absorption of tryptophan (a precursor to serotonin and melatonin).

6. Warm Milk

• Milk contains tryptophan and calcium, both of which help the brain use tryptophan to create melatonin and serotonin.

7. Herbal Teas (Chamomile, Lavender, and Peppermint)

• Chamomile and lavender tea are known for their calming properties, helping to reduce stress and prepare your body for sleep. Chamomile contains apigenin, an antioxidant that binds to receptors in your brain to promote relaxation.

8. Turkey

• Turkey is rich in tryptophan, the amino acid that helps produce serotonin and melatonin, which regulate sleep.

9. Chia Seeds

• Chia seeds are a great source of omega-3 fatty acids and magnesium, both of which promote better sleep.

10. Sweet Potatoes

• Sweet potatoes are a good source of complex carbohydrates and potassium, which help the body produce melatonin.

11. Spinach and Other Leafy Greens

• Spinach is rich in magnesium, which can help relax your muscles and calm the nervous system.

12. Yogurt

• Yogurt contains calcium, which helps the brain process sleep hormones like melatonin and tryptophan.

A Few Tips for Better Sleep:

• Timing matters: Eat sleep-promoting foods about 30-60 minutes before bed, but avoid heavy meals close to bedtime, as they can disrupt sleep.
• Limit caffeine and alcohol: Avoid caffeinated drinks and alcohol in the evening, as they can interfere with sleep quality. Caffeine has a 6-hour half-life, which means if you drink 100 mg of caffeine at 3:00 pm, half of that (50 mg) will still be circulating in your system at 9:00 pm.
• Create a relaxing bedtime routine: In addition to eating sleep-friendly foods, try calming activities like reading, taking a warm bath, or listening to relaxing music to help signal to your body that it’s time to wind down.
• Avoid screens and bright lights. Scrolling on your phone, watching TV, or playing video games while trying to wind down makes it difficult for your brain to shut off.

By incorporating some of these foods into your evening routine, you can support your body’s natural sleep cycle and improve your chances of getting a restful night’s sleep.

Contact us today to learn more about how sleep habits can affect your overall health and goals!

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