[7GM1791] Wellness Wednesday: How to Get a Better Nights Sleep

Today's topic is How to Get a Better Nights Sleep

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Audio On How to Get a Better Nights Sleep Contributed by Our Friends at NestedTV

In today's episode of 7 Good Minutes, in our Wellness Wednesday segment, we talk about what foods to eat so you get a better night's sleep.

A good night’s sleep is essential for our overall health and well-being but sometimes, no matter how exhausted we are, sleep just won’t come. One potential reason for this sleeplessness might be what we ate (or didn’t eat) leading up to bedtime.

The National Sleep Foundation reports that people who eat certain foods before bed tend to sleep better than those who don’t. Here are six snacks that might help you get a better night’s sleep.

Eat Walnuts

Research suggests that walnuts can increase the amount of time we spend in deep sleep. In one study, participants who ate a diet containing walnuts slept an average of nearly 20 minutes longer than those who didn’t eat any nuts at all.

So, if you’re having trouble sleeping, try snacking on a handful of walnuts before bed. Just be sure to limit yourself to a small handful too many nuts can cause indigestion and disrupt your sleep.

Eat Fish

Fish is a good source of protein, which can be filling and satisfying, but it’s also rich in omega-3 fatty acids, which have been linked to improved sleep quality.

One study found that people who took fish oil supplements slept more soundly and woke up less throughout the night than those who didn’t take any supplements at all. So, if you’re looking for a light but satisfying evening snack, try some grilled salmon or tuna.

Just be sure not to eat too much a heavy meal right before bed can cause indigestion and make it difficult to fall asleep.

Drink Chamomile Tea

Chamomile tea has soothing properties that can help reduce anxiety and promote relaxation, two things that are key to getting a good night’s sleep. Chamomile tea also contains glycine, an amino acid that has been shown to improve sleep quality.

To get the most out of your chamomile tea, drink it about an hour before you want to go to bed so that the relaxant effects have time to kick in. And avoid adding sugar or honey to your tea sweeteners can actually cause or worsen insomnia.

Eat Almonds

Like walnuts, almonds are a good source of protein and magnesium, a mineral that has been shown to improve sleep quality by helping people fall asleep more quickly and reducing the number of times they wake up during the night.

What’s more, almonds contain melatonin, a hormone that plays an important role in regulating our sleep-wake cycles.

So, if you find yourself tossing and turning at night, try snacking on a few almonds before bedtime. Just be sure not to eat too many a small handful (about 10-12 almonds) should do the trick.

Eat Bananas

Bananas are rich in potassium and magnesium, two minerals that have been linked with improved sleep quality by helping people fall asleep more quickly and reducing nighttime awakenings like almonds, bananas also contain melatonin, so eating one before bedtime may help you get a better night’s rest.

If you want to get the most out of your banana at bedtime, top it with some almond butter the combination of bananas and almond butter provides a great mix of nutrients that can improve both your sleep quality and quantity.

Tart Cherries

Tart cherries are one of the few natural sources of melatonin, and research suggests they may actually be more effective at improving sleep quality than supplemental melatonin pills.

What’s more, tart cherries are also rich in antioxidants, which have been linked with improved sleep quality by reducing inflammation throughout the body.

If you want to give tart cherries a try, there are several ways to do so you can buy them dried, frozen, or even as juice. Just make sure you avoid sweetened cherry products, as the sugar content can actually worsen insomnia.

If you find yourself tossing and turning at night despite feeling exhausted, consider reaching for one of these six snacks before bedtime.

From walnuts and fish to chamomile tea and bananas, each option contains nutrients that have been linked with improved sleep quality.

So, next time you can’t seem to drift off into dreamland, grab something from this list instead of counting sheep.

Who knows? You might just find yourself sleeping like a baby in no time.

Thought For Today:

Sleep is the best meditation. Click To Tweet

More Links and Resources On How to Get a Better Nights Sleep

How To Easily Harness The Power of Your Subconscious Mind

What It Means To Invest In Yourself

Jim Rohn: How To Stop Worrying And Start Living

Mindful Monday: How To Harness The Power of Mindfulness

Overcoming Depression: Ways To Cope With Depression

Alex Heyne: Why It’s Impossible to Win Playing The Blame Game


 

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The audio clip featured in today's episode of the 7 Good Minutes Podcast is courtesy of our friends at NestedTV

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