If you find yourself chronically sleep-deprived, you’re not alone.
According to the Centers for Disease Control and Prevention, a third of Americans are getting less than the recommended seven hours of sleep per night.
This chronic sleep deprivation isn’t just making us grumpy; it’s associated with serious health complications including obesity, diabetes, hypertension, heart disease, and anxiety.
While good sleep hygiene habits are crucial, our diets also play a significant role in our rest. Certain foods may have a positive impact on sleep quality due to their nutrient content.
Here are three healthy, sleep-promoting foods that can easily fit into a balanced diet:
Turkey
Turkey contains tryptophan, an essential amino acid that helps produce serotonin, a neurotransmitter regulating sleep. It’s also a good source of protein, which can help stabilize blood sugar levels overnight. Other tryptophan-rich foods include chicken, tuna, and kiwi.
Bananas
Bananas are rich in magnesium and potassium, which help relax muscles and may promote better sleep. They also contain tryptophan, contributing to the production of serotonin and melatonin, the hormone regulating sleep cycles. Almonds are another good source of sleep-promoting magnesium. A study found improved insomnia in students who ate almonds daily for 14 days. Almonds also make a high-protein, high-fiber snack.
Cherries
Cherries, especially tart cherries, are a good source of melatonin. Several studies have shown that drinking tart cherry juice can improve sleep duration and quality in adults, particularly those with insomnia.
You can also blend up a combination of sleep-inducing ingredients in this green smoothie with banana and cherries.
The Wrap-Up
While incorporating these foods into your diet may help, it’s important to maintain overall good sleep habits. Stick to a regular sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is dark, cool, and quiet. Avoid screens before bedtime to minimize blue light exposure.
Remember, a balanced diet throughout the day contributes to better sleep quality. Regular, nutritious meals help maintain stable blood sugar levels, preventing nighttime awakenings due to hunger or blood sugar dips.
If you’re experiencing chronic sleep issues, it’s crucial to consult with a healthcare provider. Sleep deprivation can have serious long-term health consequences, including increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.
Early diagnosis and treatment can help minimize these risks and improve your overall health and quality of life.
Photo credit: Wiki.
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