(AscendHealthy.com) – Do you find yourself tossing and turning each night when it comes time to fall asleep? That 9 AM board meeting or annual physical with your doctor are prime examples of stressful distractions that can make achieving a deep sleep challenging. Did you know certain foods might help you fall asleep easier and wake up more rested? Try these foods in your daily diet for a good night’s rest.
Don’t Forget the Fish
Fresh fish is a powerful food packed with dense nutrients and low in fat and calories. It’s also a source of vitamin B6, a precursor to making melatonin. Our bodies naturally trigger to make melatonin when we are in the dark and reaching the end of the day.
As we wind down and go to sleep, our bodies try to create melatonin, which is important because it regulates circadian rhythm or sleep cycle. Choosing fish like baked halibut or grilled salmon for dinner could assist you with catching some z’s.
Kale: The Energetic Underdog
Sometimes kale gets a bad rap in the vegetable world. Many people shudder at the thought of adding more greens to their diet. While dubbed a superfood, kale also serves as an excellent source of calcium.
Calcium initiates the brain to use tryptophan to develop melatonin, which in turn can induce sleep. By eating a kale salad with dinner you may help calm your mind and aid in rest.
Keep Bananas Close By
Bananas are an excellent source of potassium in addition to being sweet and portable, making it the perfect on-the-go snack. Bananas contain tryptophan and magnesium, which both naturally help us relax and wind down. Extra potassium can also help regulate the heart and other vital organs, helping them work effectively and make sleep that much easier.
Sweet as Honey
Sweet dreams! By adding honey to your nighttime regimen, you may help yourself unwind and relax. Glucose in your bloodstream can lower the levels of orexin, a neurotransmitter that creates alertness. Honey can block orexin, allowing you to relax. Adding a teaspoon or so to your tea, milk or nighttime beverage may create a calming effect.
If you’ve tried everything to fall asleep at night to no avail, try taking a closer look at your diet. Cut the caffeine, processed food and sugar. Then try adding some of these foods to your meal plan, and see if there is a change. Here’s to a refreshing, uninterrupted night’s sleep.
~Here’s to Your Healthy Ascension
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