4/6/2023 0 Comments Foods for deep sleepWe love a good bowl of oats in the morning, but did you know oats are actually a great bedtime snack, too? They're packed with magnesium, potassium calcium and phosphorous, all of which aid in melatonin production and promote improved sleep! Don't want a bowl of oatmeal at night? Use rolled oats to make a healthy vegan dessert, like these 4-ingredient vegan no bake oatmeal cookies or refined sugar free blueberry crisp. Wow! Who knew berries could help you sleep? 5. Studies show this melatonin-rich food can improve anxiety and aid in better sleep. Goji berriesĪnother berry to add to your nighttime routine. Raspberries are another fantastic source of natural melatonin. And they go especially well with that handful of nuts we just mentioned! 4. Almonds are also high in muscle-relaxing magnesium, which when paired with calcium (also found in almonds!) can increase melatonin in the body. Tryptophan is an amino acid that helps produce melatonin and serotonin, both of which are needed for a restful slumber. Swap out your refined bedtime snack for a handful of almonds! Almonds are high in tryptophan - yep, the same stuff in turkey that makes people feel sleepy after Thanksgiving dinner. Or better yet, make a cherry smoothie using MamaSezz Strong Heart Beets! 2. Looking for a healthy dessert that will actually promote a good night's sleep instead of hinder it? Grab a handful of melatonin-rich dried or fresh cherries. Melatonin's antioxidant properties can aid eye health, by reducing age-related macular degeneration, treat stomach ulcers, calm heart-burn, and even help regulate your seasonal depression.īut before you grab a melatonin supplement, did you know you can get melatonin naturally from food? Our bodies can actually absorb the melatonin in plant-based foods and direct it towards our brain, having the same effects as if we produced the melatonin ourselves.Īnd many plant-based foods also contain important nutrients, like magnesium and calcium, that promote melatonin production in your body. Melatonin is also a powerful antioxidant, so it helps to trap free radicals to reduce inflammation (and the chronic diseases that are associated with it). Melatonin doesn't knock you out, but rather signals to your body that it is night time. Melatonin is a hormone made naturally by our body (specifically, our pineal gland) and it can help to regulate sleep and circadian rhythm. If you've had trouble sleeping, chances are you've come across melatonin in your late night Google search. Order a MamaSezz Get Me Started Bundle today. One of the first things that our customers notice after eating more plant foods is that they sleep better! Ready to get started? MamaSezz ready-made plant-based meals are loaded with fiber, vitamin C, iron, calcium, and plenty of plant-based protein. On this page What is melatonin Eat these 5 plant-based foods high in melatonin Why not just take melatonin supplements? Foods to avoid if you want to sleep better Key takeaways Before we begin: regulate your sleep with whole plant-based foodsįill your body with the nutrients you need for a long, restful slumber. Aim for 8-9 hours of sleep, and avoid caffeinated drinks after 12 pm. Finally, it's important to establish a consistent bedtime routine to signal your body it’s time for sleep. Exercise during the day: Exercise boosts your energy during the day and helps to improve your mood, so it’s no wonder it helps with better sleep at night.ģ. Achieve regular sleep/wake times: Develop a schedule for bedtime and waking up in the morning, and try to stick to it even on the weekends.Ģ. Here are some tips and tricks for getting the best rest possible plus the five top foods that can help you sleep better.ġ. So take a deep breath and forget about counting sheep tonight. (Plus discover which foods are sabotaging your sleep!) But before loading up on sleeping pills or even supplements, you may want to try some proven natural whole food remedies first. Can't sleep? You're not alone! 27 percent of adults struggle to fall asleep every night, and 68 percent have trouble getting good sleep at least once a week. Stimulants like caffeine and sugar, not to mention the stress of our modern busy lives, makes it harder for many to fall asleep and stay asleep.Īnd unfortunately, the quality of sleep gets worse as we age because our bodies produce less natural melatonin.
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