Fruits and Vegetables for Better Sleep: The Foods That Help You Catch More Z's
Fruits and Vegetables for Better Sleep
The Foods That Help You Catch More Zs
In today's fast-paced and stressful world, getting a good night's sleep is essential for our physical and mental health. Yet, so many of us struggle to fall asleep or stay asleep throughout the night. The good news is that you don't need to rely on medication to get a restful night's sleep. Including certain fruits and vegetables in your diet can also help you catch more Zs. Let's take a look at some of the best foods to help you sleep better.
Bananas
Bananas are not only a convenient and delicious snack, but they also work wonders for promoting better sleep. They are a great source of magnesium and potassium, both of which help to relax muscles and calm the body. Bananas also contain tryptophan, an amino acid that converts to serotonin, a hormone that promotes relaxation and sleep. So, next time, instead of reaching for a sugary or caffeinated snack, grab a banana to help you wind down for the night.
Cherries
Not only are cherries a tasty and healthy addition to any diet, but they are also a natural source of melatonin, the hormone that regulates sleep. Studies have shown that drinking tart cherry juice before bedtime can significantly improve sleep quality and duration. So, sprinkle some cherries on your oatmeal or have a glass of cherry juice before bed for a better night's sleep.
Kiwis
Kiwis are not only delicious but also incredibly nutritious. They are loaded with serotonin, which helps to regulate sleep patterns, and antioxidants that can improve sleep quality. A study has found that individuals who consumed kiwi before bedtime slept an average of an extra hour. So, if you're having trouble sleeping, have a kiwi as a late-night snack, and you might just catch more Zs.
Leafy Greens
We've all heard that eating leafy greens is good for our overall health, but did you know that they are also beneficial in promoting better sleep? Leafy greens like spinach, kale, and swiss chard are rich in calcium, which helps the brain to produce melatonin. They are also a good source of magnesium, which promotes muscle relaxation and calmness. So, make sure to include some dark, leafy greens in your dinner to help you sleep better.
Sweet Potatoes
Sweet potatoes are a great source of complex carbohydrates, which not only provide long-lasting energy but can also help promote better sleep. They are also rich in potassium and magnesium, both of which help relax muscles and calm the body. Sweet potatoes make an excellent side dish for dinner or can be boiled and mashed as a healthy and filling bedtime snack.
Final Thoughts
In addition to incorporating these sleep-promoting fruits and vegetables into your diet, it's essential to practice good sleep habits like sticking to a sleep schedule, avoiding caffeine and other stimulants close to bedtime, and creating a comfortable and quiet sleeping environment. With the right diet and healthy sleep habits, you'll be on your way to getting better sleep and feeling more refreshed in the morning.