We would love to stay up all night without worrying about the world, but most people have responsibilities that have to wake them up in the morning. Even if all you enjoy is getting into bed early, Drifting is not so easy to Slumberland.according to recovery village, 30 percent of adults I experience insomnia from time to time, making it the most common sleep disorder. But something as simple as eating fruit before bed may help you get a full night’s rest. Read on for what to pick up.
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What and when you eat affects your health and well-being. But when you’re getting ready for bed, it’s especially important to avoid anything high in sugar or fat. These require a lot of work for your body to process and can keep you tossing and turning all night long.
“Studies show that eating high-fiber foods predicts that you spend more time in the deep, slow phase of sleep, whereas saturated fats and sugars are lighter, less restorative, and can interfere with sleep. There is potential,” he said. Nicole D’Andrea Russertnutritionist and blog author purely planted.
Whole plant foods can also help you sleep better and keep you away from wake up Over and over again in the middle of the night.
“Whole plant-based foods rich in carbohydrates, including fiber, stimulate the release of serotonin, helping you to fall asleep throughout the night and sleep better,” says Dandrea-Russert. Apples, pears and berries in particular are excellent sources of dietary fiber.”
potassium is essential minerals and electrolytes It is necessary for the heart to function normally. Fortunately, bananas are chock-full.
“Banana is rich in potassium, regulate blood pressure levels It reduces stress levels before bed.” Mark WernerSleep Expert, CEO ghost bed.
Bananas are also rich in other minerals and vitamins to help you get a good night’s sleep.
“Banana contains nutrients such as potassium, magnesium, tryptophan and vitamins that promote sleep. catherine gervasioRegistered Dietitian and Nutrition Writer living fit“Tryptophan is a key amino acid for producing serotonin, the hormone that induces sleep. Serotonin works with melatonin, another hormone that regulates the sleep-wake cycle, so it’s more effective at certain times of the day.” It makes me sleepy and wakes up at a certain time.”
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If you stop by the health section of the supermarket, you are sure to see popular healthy foods. sleep aid Melatonin. However, you don’t have to take supplements all the time to reap the benefits.
“Melatonin is the hormone for a good night’s sleep,” says D’Andrea Russert. “There are several fruits that are good sources of melatonin, such as cherries, pomegranates, tomatoes (technically a fruit), and strawberries, and have been shown to support healthy sleep.
Sour cherries contain particularly high amounts of melatonin and can be eaten before bed or enjoyed in a smoothie.
“Tart cherries contain melatonin, an important hormone for regulating sleep. Eat or drink fresh or dried tart cherries. small glass of cherry juice It increases melatonin levels in your body and makes it a little easier to fall asleep.” Lori ReadleyFounder and Clinical Sleep Educator Valley Sleep Center.
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Kiwi is an excellent source of vitamin C, promotes heart health, immune systemnot only improves digestive health.
“Studies show that kiwi fruit can help you fall asleep quickly and get a good night’s sleep,” says D’Andrea Russert. “Kiwi is not a direct source of melatonin, but it is a source of melatonin’s precursor, serotonin.”
A study conducted by the National Library of Medicine (NIH) found that Participants ate two kiwis 1 hour before bedtime for 1 month. The results of this study showed an increase in sleep time and a decrease in sleep disturbance. According to the study, “Total sleep time and sleep efficiency were significantly improved (13.4% and 5.41%, respectively). It could improve.”
