Eat Your Way To Better Beauty Sleep…You Know You Need Those Zzzs Girl!
You want to sleep better but you don’t have time for long after-work jogs, you’d really like to avoid sleeping pills, and those sound machines and incense just aren’t cutting it for you. Well, you like to eat don’t you? In fact, you have to. So why not make your food work for you in more ways than one, by eating sleep and relaxation-inducing meals.
Besides the heart health benefits, most fish—particularly salmon, halibut and tuna—come loaded with vitamin B6, a crucial part of producing melatonin in the body. One more excuse for sushi nights with your friends.
On top of being a great source for potassium, Bananas also offer the melatonin-producing vitamin B6. Have it as a pre-dinner snack or as a healthy dessert.
Research suggests that the high-glycemic-index in jasmine rice, compared to the lower-GI of long-grain rice, may boost the ratio of sleep-inducing tryptophan to other amino acids in your blood, allowing more of it to get to the brain and induce relaxation.
For those suffering from insomnia, try two glasses of tart cherry juice a day. It’s rich in melatonin and has been shown to relieve symptoms of insomnia.
A link has been found between calcium-deficiency and trouble sleeping. So try adding low fat yogurt or milk to your diet. If you’re lactose intolerant, try calcium supplements.
This trendy food is another one rich in calcium—an important part of regular brain functions related to sleep. Make a salad from it or add it to stir fries.
A magnesium deficiency has been linked to difficult sleeping. Whole grains like bulgur, barley and buckwheat are rich in magnesium and since they’re also full of fiber, they’ll keep you on track with your diet.
Stop by your local hummus bar and load up. Chickpeas are another food rich in vitamin B6. (Snack idea: make kale chips to dip in hummus for double the sleep inducing benefits).
While some cereals may have little to show in the fiber or protein department, cereals like Cheerios contain plenty of vitamin B6, again an important vitamin for melatonin-production. So have a little breakfast for dinner.
You know how you feel an initial burst of energy after having oatmeal and later feel a “crash”? That’s your insulin levels dropping. Timed right, that crash could be just the thing to send you into a deep sleep. Try savory recipes with oatmeal for dinner.
Not only are they a great source of protein and healthy fats to stabilize your blood sugar, almonds also contain relaxation-inducing magnesium, and help your body transition from the alert adrenaline mode to your rest-and-digest mode.
Pick up a caffeine-free variety so as not to cancel out the sleep-inducing affects. Green tea contains theanine, which helps promote relaxation.
Aside from the warm liquid’s comforting powers, miso contains amino acids that boost the production of melatonin.
Hard boiled eggs
While you’re warned against eating late at night, you also don’t want to be woken up by a spike in blood sugar. Having a small, protein-packed snack at bedtime can stave off the blood sugar roller coaster that often keeps you up at night, without packing on the pounds.