We all value a good night of sleep, but for many of us it can be hard to achieve. What if your dinner or evening snack is playing a part in your night’s rest? It probably is! Next time you get the munchies, reach for these top foods for better sleep and sweet dreams.
Almonds & Walnuts
Almonds and walnuts may come as no surprise as the first food listed, as they are both considered to be a superfood. These nuts are a great source of healthy fats and are low in sugar and saturated fats, making them a perfect snack for any time of the day.
Almonds and walnut are both great foods to munch on pre-bedtime as they contain melatonin, a naturally occurring horomone hormone that helps regulate your REM cycle. Almonds also contain 19% of your daily recommended Magnesium, which has been tied to decreased insomnia.
Walnuts also contain serotonin and potassium, both of which can help you sleep more soundly at the end of the day.
One food that may come as a surprise to you as a perfect bedtime snack is the delicious kiwi fruit! Studies have shown that eating two kiwis before bed over the course of a month can increase your sleep duration by an hour,and cut down the time it takes to fall asleep. Kiwis contain many sleep-promoting compounds, such as melatonin, folate, magnesium and flavonoids. These compounds help you sleep more soundly with a higher level of sleep efficiency. Who knew such a small a tasty fruit could have such huge sleep benefits?
Fatty Fish: the top foods for better sleep
Fatty fish, like salmon and tuna, contain two major nutrients that help regulate serotonin – Vitamin D and Omega-3 Fatty Acids. As we mentioned before, serotonin is largely responsible for establishing a fixed sleeping and waking cycle. Studies have shown that people who ate fatty fish three times a week for six months fell asleep faster and functioned better during the day than those who ate other popular foods with the same nutritional value, such as chicken or pork. This was primarily due to the vitamin D and Omega-3 Fatty Acids, as well as the potassium and magnesium found in the fatty fish! Next time you are making dinner, try adding a fatty fish to the menu to enjoy the health benefits and effects that last all the way through the night.
Bananas are typically considered a breakfast food, or perhaps a midday snack. But what about a bedtime treat? This tasty fruit contains natural muscle relaxants potassium and magnesium, both of which help you sleep as your muscles begin to relax. Bananas are also a carbohydrate, which may make you extra sleepy. Bananas contain an amino acid called tryptophan, the commonly-known Thanksgiving Day nap culprit. Tryptophan actually helps our bodies produce serotonin, which in return regulates sleep.
At Farm to Fit, our menus are designed to boost your health, from the moment you wake up, to when your head hits the pillow. Check out where we’ve worked in these foods for better sleep in our upcoming deliveries.