🥯🥐 From breaking bread til' the moment you're back in bed, food, glorious food sets you up for the day (and night)! 🥕🥓
We all know by now that caffeine can have a significant impact on your sleep quality (badly, mostly), but did you know certain foods can too? If you're feeling 'eepy but can't get to sleepy; try almonds, turkey, kiwis, walnuts or fatty fish like salmon! They all contain wonderful sleepy time chemicals like tryptophan, serotonin, and melatonin to push you over the edge into becoming a proud citizen of sleepytown.
That's the short of it, but join us for a spell as we explore how these super foods are so good at inducing sleep.
Almonds
Almonds are great for better sleep because they're rich in magnesium, which helps reduce inflammation and lower stress hormones. They also contain tryptophan and melatonin, which are essential for regulating your sleep. The healthy fats in almonds also help to keep you full throughout the night, preventing hunger pangs that might wake you up! Incorporating a small handful of almonds into your evening routine can be a simple and effective way to enhance your sleep quality.
Turkey
Much like almonds, turkey is great for sleep quality because it's so rich in tryptophan, an amino acid that helps produce serotonin and melatonin, both of which regulate sleep. Eating turkey can promote relaxation and make it easier to fall asleep whilst being a lean source of protein, which can keep you full throughout the night. Gobble gobble.
Kiwis
Kiwi's are a little different. They're positively bursting with serotonin, a neurotransmitter that helps regulate sleep by promoting relaxation and reducing the time it takes to fall asleep. Additionally, kiwis are packed with antioxidants like vitamins C and E, which can reduce oxidative stress and improve sleep quality. Eating kiwi before bed has been shown to enhance sleep duration and efficiency, making it a great natural option for better rest!
Fatty Fish
Fatty fish like salmon are excellent for sleep because they're rich in omega-3 fatty acids and vitamin D, both of which help regulate serotonin. Omega-3s can reduce inflammation and improve sleep quality, while vitamin D helps maintain a healthy sleep-wake cycle. Eating salmon regularly can help you fall asleep faster and enjoy more restful sleep! You really will be sleeping with the fishes.
Walnuts
Walnuts are great for sleep because they contain plenty of melatonin, a hormone that regulates the sleep-wake cycle, helping you fall asleep faster and enjoy deeper rest. They're also rich in tryptophan, an amino acid that boosts serotonin production, promoting relaxation and drowsiness. Additionally, the healthy fats and omega-3s in walnuts support overall brain health and reduce inflammation, further enhancing sleep quality!
As you can probably tell, there's a biiit of a trend going on here. Anything containing melatonin, serotonin, tryptophan and omega-3s are going to be a sure-winner in our books. And while these foods are amongst the best there's other great foods out there worth considering, such as: bananas, pumpkin seeds, high-fibre rice, milk, oatmeal, spinach and yogurt!
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