I’ll do just about anything to ensure I get a good night’s sleep. I’ve tried everything from eliminating coffee completely in the afternoon, to different drinks and supplements that supposedly help you sleep better. I avoid eating dinner too close to bed time because I know it can cause trouble with digestion and sleeping (try to get your last big meal in 2-3 hours before bed time). However even when I follow these guidelines for a perfect night, I still often find myself waking up in the middle of the night and have extreme difficulty going back to sleep. After doing some research, I learned about some healthy snacks that can be beneficial for your sleep health.
Nuts about Nuts
Both almonds and pistachios are a great and healthy choice to keep you full throughout the night. They both contain a fair amount of magnesium which has been shown to help people (especially those with insomnia) sleep well. However, be careful with nuts because you can quickly consume an excessive number of calories from a few too many, which can then have the opposite effect that you want going to bed. Stick to a combined 1-ounce amount total.
Kiwis and cherries are both delicious and random! These sweet fruits may help you get a great night sleep because of their serotonin and melatonin content. Kiwis contain serotonin which is a hormone that assists in regulating sleep. Cherries on the other hand have melatonin in them and is another hormone involved in getting you to sleep. If cherries aren’t in season, tart cherry juice is a great alternative and also has a significant amount of melatonin. Be wary that juice can be very high in sugar so stick to about one cup per day. Try consuming one or the other about an hour before you go to bed.
Fatty fish such as salmon or tuna have a good reputation for improving brain health and protecting the body against heart disease. What you may not know about them is that their high content of vitamin d and omega-3 fatty acids work to increase serotonin levels in the body, allowing more regulated sleep. If you’re like me, having some fish right before bed could not sound less appealing. Not to worry – to reap the sleep benefits of fish all you need to do is consume about 2-3 ounces of salmon about 2 times a week.
Getting a good night sleep has never tasted so good!
Written by GUADS staff Member Emily with contributions from www.healthline.com