Top 6 Foods for a Good Night's Sleep
Sleep feels like a luxury for us sometimes but it is essential to optimal health. Sleep is when our bodies can rest and restore to a state of strength and health. Without the proper rest, the negative health effects can be permanent and begin to effect your everyday life. Scientific research shows that when we are sleep deprived, our bodies increase in the hormone ghrelin, which is a appetite stimulant, increasing our hunger cues, shifting our appetite and increasing our sugar cravings! Sleep deprivation also impacts our appearance, yielding dry, sagging skin, acne and thinning hair. All the more reason to get your beauty sleep!
Chamomile aids in the increase of glycine. Glycine is a chemical that relaxes nerves and muscles much like a sedative. Boiling a nice hot cup of chamomile is sure to help you unwind and drift into a wonderful night's sleep.
Almonds, rich in magnesium, allow for a quality sleep. Magnesium aids in sleep and can reduce pains that get in the way of a good night's sleep such as headaches. A lack in magnesium can make it harder to sleep as well.
3: Tuna, Halibut and Salmon
These are all fishes that are high in vitamin B6. B6 aids in your bodies production of serotonin and melatonin which are known to regulate anxiety, happiness, mood, sleep and wakefulness.
4: Yogurt or Milk
Calcium actually aids tryptophan in creating melatonin! Calcium is also a regulator of muscle movement and can allow for relaxation of the muscles.
Another good source of tryptophan is chickpeas, so incorporating a hummus dip with veggies or crackers to your afternoon snack is a good decision to promote a healthy nights rest.
These sweet little treats are another good source of melatonin. Tart cherries contain a combination of melatonin and anthocyanin that is believed to be the reason they assist in a better sleep.
More Tips for Better Sleep
Start Sleep Ritual 60-90 min before bedtime- begin to dim lights
Take A bath or shower to lower body temperature
Keep room cook at 68 degrees perfect temp for sleep
Avoid caffeine after 2pm and to avoid eating past 9pm, it can result in acid reflux and disrupted sleep patters.
Cell phone usage before bed is also very disruptive because of the led screen.
Do not exercise before bed! Your metabolism increases while you exercise, and remains elevated for a few hours after, which can leave you restless at bedtime
Try to keep late-night snacking and tweeting to a minimum and unwind before bed with a good book instead