Get a good night’s sleep. If that’s on your list of New Year’s resolutions, you’re on the right track.
Survey data collected by the Centers for Disease Control and Prevention shows that about 1 in 3 adults don’t get at least 7 hours of sleep.
If you’re among the sleep deprived, getting to bed early and developing healthy lifestyle habits can help.
If you’re still hungry for a good night’s sleep, the right foods can also help you get to dreamland faster, according the National Sleep Foundation.
Add these foods to your diet to get your Zzzs.
- Whole grains. Choose foods that contain complex carbohydrates over simple carbohydrates. Try whole-grain breads, oatmeal, pasta, crackers, or popcorn. Here’s what to avoid: White rice, white bread, pasta and cereal made from refined grains, and sugary treats. Why? These foods lower serotonin levels and interfere with sleep.
- Nuts. Stick with a just a handful, because they’re high in calories and fat. Nuts can help improve sleep because they contain melatonin. It’s a hormone that helps you fall asleep faster, and improve sleep quality. Try almonds, walnuts, or cashews.
- Low-fat cottage cheese. It’s a lean source of protein that contains tryptophan, an amino acid that helps boost serotonin levels and prevent insomnia. Turkey is also a lean protein source that contains tryptophan (no wonder you’re sleeping after that big holiday meal).
- Herbal tea (caffeine-free). Pick your favorite flavor…chamomile, ginger, peppermint. Natural ingredients in herbal team can help you relax and fall asleep faster. Drinking a cup of tea before bed can also be part of your routine to train your brain it’s time to wind down.
- Warm milk.Maybe it’s just an urban legend, but it works. Research shows warm milk may have a similar effect as lean protein sources to help you fall asleep. Like herbal tea, if can also be a way to relax and get ready for bed.
- Fruit. Did you know some fruits contain melatonin? It’s a hormone that helps you fall asleep and improve sleep quality. So what fruits can help you get your Zzzs? Try cherries, bananas, pineapple, oranges, raspberries, and kiwis.
Getting a good night’s sleep never tasted so good.
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