Us humans tend to spend a third of our lives asleep – that’s a lot of dream time! With such a large amount of time in bed and the fact that sleep deprivation can end us quicker than food derivation, it suddenly becomes quite essential to make sure we’re getting enough time under the duvet, as well as getting the best night’s sleep we can. Perhaps it might be time to ditch our midnight snacks for some more beneficial alternatives…
When it comes to getting a good night’s sleep, this hairy little fruit may be just what you’re looking for. Kiwis contain a high level of serotonin which is vital to regulating your natural sleep cycles; enjoying a kiwi meant nearly half of the people fell asleep quicker than those who ate nothing, as well as having increased quality sleep, and being able to stay asleep for longer. Wow, these little fruits can do a lot more than meets the eye!
Eating fish such as tuna or salmon before heading off to bed will have a number of benefits. The high levels of vitamins will do wonders for your brain, while the melatonin produced is what will help you to sleep. Melatonin is a hormone produced by the body to make you tired when you need to be and to wake you up when it’s time for work. Having a fishy dinner can mean your body will naturally begin to feel more tired which in turn leads to a better night sleep.
It gets a bit science-y when it comes to eating turkey before bed, but the poultry contains tryptophan – an amino acid that helps to form melatonin on the body. The sleep hormone means your body will start to grow tired, with people claiming that having turkey before bedtime has even helped them to stay asleep throughout the night. The level of protein in turkey also means your body will keep your muscles nice and strong – bonus.
You would be forgiven for thinking these gave us energy after years of being told to eat a banana before a run, but, in fact, this fruit has a number of lifestyle benefits. Having a banana before climbing into bed means your body will have all the magnesium and tryptophan needed for the perfect night sleep. Alongside this, bananas have high potassium levels which can be another contributing factor to getting off to sleep with ease.
When it comes to finding a side for these dishes you don’t have to look any further; leafy greens are the perfect option. Not only does eating plenty of fresh veggies have plenty of health benefits, but having a serving of chard, collard greens, spinach, or kale before climbing under the duvet can see you getting a much better night’s sleep as they all have high levels of calcium. And can you guess why that’s important? Yup, you got it! Calcium is essential for producing melatonin, and we now all know how vital the hormone is to sleep.
This fruit contains the antioxidant lycopene, an antioxidant that helps the body to relax and therefore induce a better night’s sleep naturally. The benefits don’t stop there as lycopene also helps to prevent developing heart diseases, as well as helping you lose weight. A healthy ticker and healthy weight both contribute towards a better night sleep – you can’t go wrong.
Sleep is essential for a considerable number of reasons, including concentration levels, and preventing diseases, but with 60 million Americans suffering with a sleep disorder, sleep deprivation is becoming a growing issue. Hopefully by changing up your diet with a few of these bedtime snacks, falling and staying asleep will soon become a whole lot easier.