Sleep is essential for our overall health covering everything from muscle repair to helping boost our immune system. Many of us do not get the recommended 7-9 hours of sleep that is needed to help our bodies regulate proper hormone and muscle growth.
If you are someone who does not get enough sleep because it is hard to go to sleep or stay asleep at night, don't worry you are not alone. Actually, 1 in 3 adults has some form of mild insomnia. But don't worry there are 4 foods you can eat to help you have a good nights sleep.
Catching Salmon more often for dinner has been found to help you get more zzz's. One study from the Journal of Clinical Sleep Medicine found that people that had salmon three times a week for six months reached deep sleep faster compared to others that consumed more chicken, beef and pork protein.
It was found that the salmon eaters had fewer variations in heartbeat intervals and higher levels of vitamin D which may have contributed to a better sleep pattern.
Columbia Medical School found that a high fiber diet can help you stay longer in the stage of deep sleep, this is the part that helps restore the body. Beans are one of the best sources of fiber with one cup having 30 grams!
Researchers also found that adding high-fiber options to a diet that is usually high in saturated fat and sugar has a tremendous impact on sleep quality.
High in fiber, protein, and great for the heart just a few servings of these guys can possibly help you start to snooze. Pistachios are a great source of B-6 an essential vitamin our body needs to help produce melatonin.
Chopping them up and adding to a salad or just as a snack is a great way to incorporate pistachios into your diet.
4) Tart Cherry Juice
It's more than a pie filling but a great inducer of sleep. Research suggests that sipping tart cherry juice can improve sleep tremendously.
You may be wondering how, well melatonin naturally occurs in cherries. So you can say they are kind of a natural sleep aid. Melatonin is a hormone that has been found to help support sleep.
Try mixing 2 tablespoons of tart cherry concentrate into water and drinking 1 hour before bed.