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9 food ideas to help you sleep well

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“Foods that contain specific nutrients can improve our ability to sleep and sleep quality,” he said Vandana Sheth, a registered California-based dietitian nutritionist who provides advice on diet and sleep hygiene to clients.

Below is a list of snacks and dinners worth considering for a good night’s sleep.

1. Berries with yogurt

Berries carbohydrates can help boost serotonin production in the brain, while yogurt is a source of tryptophan that promotes sleep. “Yogurt isn’t just for breakfast and it helps satisfy those sweet, creamy delicacies that many people enjoy as a night snack,” he said. Nancy Z. Farrell Allen, a Virginia-based registered dietitian nutritionist and national media spokesman for the Academy of Nutrition and Dietetics.

2. Sprinkle the cherry juice with walnuts

This snack is rich in melatonin, a hormone that plays an important role in the sleep-wake cycle of the body. In the dark, melatonin production increases, helping to promote healthy sleep.
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While some people who have trouble sleeping may consider a melatonin supplement, sour cherries provide a natural source of the hormone. In one to study, those who drank cherry juice had higher melatonin levels and experienced longer, better quality sleep compared to a placebo group. Cherry juice had beneficial effects on sleep in older adults with insomnia in another to study.
We, along with pistachios and almonds, are another melatonin source, and can be combined with some spicy cherry juice for snack after dinner, according to Sheth.

3. Chickpeas with a glass of milk

Chickpeas and milk are a source tryptophan, an amino acid that can help improve sleep. Tryptophan is converted to melatonin in the brain, as well as serotonin, a neurotransmitter that helps promote sleep and relaxation.
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I like to roast chickpeas with a little olive oil and salt, which gives them a crunchy texture. (Just rinse them, dry them, mix them with oil and condiments, and then roast them at 425 degrees Fahrenheit for 20 minutes).

Enjoy them with a glass of hot milk for a snack at night. (Note that both cow’s milk and soy milk they are sources of tryptophan.)

4. Kiwi

Kiwi is a source of antioxidants and serotonin, which can help improve the appearance, duration and efficiency of sleep, which refers to the percentage of total time you sleep in bed actually sleeping, in adults with sleep disorders according to one. to study.

An easy way to enjoy the kiwi is to cut the fruit in half horizontally and remove the meat with a spoon.

5. Spinach salad with quinoa, avocado and pumpkin seeds

Start your dinner with a salad that contains these ingredients, which are rich in fountains magnesium, a mineral necessary for normal sleep.
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“Magnesium regulates the neurotransmitter melatonin and helps control our sleep cycles,” Farrell Allen said.

Magnesium also works increasing the neurotransmitter GABA, or gamma-aminobutyric acid, in the brain, which slows down your thinking and helps you fall asleep. In fact, not having proper levels of ore can contribute insomnia.

If you don’t have pumpkin seeds, sunflower seeds and almonds are other good sources of magnesium, Farrell Allen explained.

For a nice touch of flavor, also add a touch of toasted pine nuts.

6. Bananas with peanut butter

This combination is not only rich in magnesium, but will also help flush blood sugar spikes and may be particularly helpful for those with diabetes, Sheth explained.

7. Protein-rich foods for dinner

Think of the fish, egg and cheese dinner as they contain the amino acid L-ornithine, Sheth explained. According to a small to study, this amino acid can relieve stress and improve sleep quality when it comes to fatigue.

8. Herbal tea

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A cup of herbal tea can serve as meritorious drink. “Some of my clients find chamomile tea useful as part of their sleep routine to unwind and go to bed,” Sheth said. “It’s soothing, calming and contains an antioxidant called apigenin that can help start the sleep cycle.”
According to one, passion flower tea can offer short-term sleep benefits for healthy adults with mild fluctuations in sleep quality to study. “It actually increases GABA levels in our brain,” Sheth said.

9. Golden milk made with turmeric

Turmeric calms your stomach, and when you add it to hot milk, it can help you fall asleep faster or sleep better, Sheth explained. You can add black pepper, which improves our absorption capacity curcumin, the bright yellow turmeric compound that offers antioxidant and anti-inflammatory properties. “I also like to add cinnamon, nutmeg and honey,” Sheth said.
Need a recipe? Try my anti-inflammatory golden milk.

These foods offer you several options and are easy to work on in your weekly nightly routine. Try them for a quieter night.

Lisa Drayer is a nutritionist, author and CNN contributor to health and nutrition.

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