If you want to improve your health, improve your sleep.
For this is unquestionable: getting enough quality sleep, consistently, is absolutely essential to your well-being.
Certainly, an excellent mattress can make a big difference. Also, it’s a good idea to modify your bedroom so that when the lights are turned off, the room is as dark as possible. A fan or white noise machine can help reduce unwanted interruptions to your sleep cycle, and it behooves you to determine what the air quality is like in your bedroom (houseplants can be very effective at removing toxins from the air).
But perhaps more important than any of the above, what helps you to sleep best at night is actually determined by what food you eat during the last 6 hours before bed.
Food for Sleeping Better
Imagine being fast asleep before 10pm each night, and waking early each morning bright-eyed, feeling rested, and ready to jump out of bed and face life with enthusiasm!
What you eat near the end of the day will either hinder your sleep, or help it. So the trick is to avoid the foods that interfere with sound sleeping, while having more of the foods that assist your sleep cycles.
Clearly, anything that stimulates your body, or dehydrates it, is off the list (goodbye wine, coffee, and cocoa).
Also off the list is any food that causes you internal inflammation. To figure out what specific foods inflame you, just look at your face when you wake up in the morning, especially around the eyes. Morning puffiness in the face is often a give-away that your body wasn’t fond of something you ate the night before. And, of course, how your body feels, in general, is a clue. Any “food hangover” symptoms of sluggishness and you may want to re-think one of your after-dark food staples.
“…Not only is the quantity of sleep important
but also the quality of sleep.
Some people sleep 8 or 9 hours a night
but don’t feel well-rested when they wake up
because the quality of their sleep is poor”
By experimenting with what you eat before bedtime, you’ll find that you can get better at waking up feeling — and looking — terrific. Then, parlay that terrific morning into a terrific afternoon, by preparing yourself an energy-sustaining, freshly made green smoothie for breakfast and/or lunch.
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6 Foods to Help You Sleep Peacefully
How do you find food for sleeping better? What foods a human body enjoys for better sleep will vary from person to person, as we each have a unique body chemistry. However, it’s safe to say that any food that assists in your body’s own production of melatonin — the sleep hormone — is probably a good food to have the last 6 hours of the day.
If you’re trying to lose body fat, you may want to skip the post-dinner snacking altogether. However, I actually find that a snack after dinner helps me sleep better — but there are good snacks and there are bad snacks. Here are 6 snacks to help you sleep more peacefully:
#1 Bananas for Better Sleep
Bananas are a fairly good source of vitamin B6, which your body uses to make melatonin!
#2 Jasmine Rice for Better Sleep
I make my own rice milk (instead of having dairy milk) from organic jasmine rice. It’s really easy to make, and tastes rich and delicious.
#3 Organic Frozen Cherries for Better Sleep
Cherries contain melatonin!
#4 Whey Protein for Better Sleep
Whey protein has calcium which is a natural sleep-booster, without any of the pesky lactose that many bodies don’t enjoy. Also, whey protein has the amino acids necessary for your body to create its own melatonin, serotonin and growth hormone.
#5 Nutmeg for Better Sleep
Nutmeg is a spice used for centuries for its calming and sleep-inducing properties.
#6 Almonds for Better Sleep
Almonds are a natural source of magnesium which promotes both sleep and muscle relaxation in the human body.
A Healthy Dessert Recipe that Will Help You Sleep
You can combine all of the ingredients previously discussed — simply toss into a quality, high-powered blender to create a scrumptious and healthy frozen dessert that will help you to get a better night’s sleep! How cool is that!?
⊙ 1/2 cup jasmine rice milk
⊙ 1 teaspoon almond butter
⊙ 1/2 frozen banana
⊙ 5 organic frozen cherries
⊙ 1 teasooon whey protein powder
⊙ a dash of nutmeg
⊙ a few ice cubes
Easy to make: just blend (start out on low speed and build gradually) until it has the creamy texture of frozen yogurt. Serve in a bowl, top with another dash of nutmeg. Enjoy!