Nutritionist may debate the benefits of our dairy but there’s one thing they all agree on: SLEEP which is really freaking important. Getting a good night’s sleep is tied to a slew of health benefits , like clarity of thoughts, quicker reflexes, and an improved mood. That means that not getting enough shut-eye can have some real consequences too, like an out-of-whack appetite (leading to weight gain), growth issues, even a slumping immune system .
Believe it or not, what you eat before bed (and when you eat it) can have a serious impact on your sleep quality .
To help you catch more sleep, here are some things to note which I call sleep enhancers to help ensure a sound night rest.
One of which is Tryptophan(contained in amino acid that works like magic!!!). This amino acid is found in all types of foods including turkey! But research shows that foods with tryptophan produce serotonin, which helps promote sleep
“Many people believe eating foods that contain tryptophan will help induce sleep”. This recommendation arises from past research, which has shown that a tryptophan deficiency leads to a serotonin deficiency, and serotonin is one of the hormones that influences our circadian rhythm and sleep patterns. The solution? Eating foods like turkey, soy beans, and pumpkin seeds, which contain decent amounts of tryptophan.
Adding some whole grains. Breads, crackers, pastas, or rice combined with a protein, like turkey, eggs, or low-fat dairy, may be the perfect combination for a pre-sleep snack. “The carbohydrate-containing foods help the tryptophan-rich foods get absorbed by the brain.
Let’s consider Cherries. These guys are one of the few natural sources of melatonin, a hormone your body produces that’s often recommended as a sleep aid. One study found that a tart cherry juice blend helped older adults struggling with insomnia.
Munch on magnesium. Foods high in magnesium, like dark leafy greens and avocado (did someone say late-night guacamole?) may be just what you need to ease into dreamland. In one study of older adults with insomnia, magnesium had a positive effect on the quality of their sleep, like the length of time they slept and their ease in waking up (among other factors).
Practice and enjoy an healthy bed time!!!