3 Foods to Consume at Night to Help with Sleep : RiskAverse

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Foods to Help you Sleep

A lot of factors go into your quality of sleep, but you can actually control only a few of the factors. One of those areas that you have the ability to address is through your diet. a number of nutrients including magnesium and lutein have been shown to help with sleep. Ramp up your sleep efforts with the following food.

Cherries

Cherries are one of the healthiest foods on the planet. Specifically, tart cherries have been found to have the highest anti-inflammatory content on the planet. (1) Inflammation affects your sleep, as one study showed that increased inflammation from your diet reduced sleep quality. (2) As a result between the two studies, cherries have the potential to help this relationship and improve sleep quality. In a study on sleep and tart cherry juice, consumption of tart cherry juice was associated with increased sleep time and efficiency. (3)

Another theory is that the natural melatonin content found in cherries is the reason behind their beneficial effects on sleep. A study on jet lag showed that consuming cherries one hour before flight helped with sleep on the plane and improved symptoms of jet lag. (4)

Kiwis

Kiwis do not get nearly as much credit as some fruit for its health benefits. They offer a plethora of benefits, including anti-aging and anti-cancer effects. Another benefit is their ability to improve sleep when consumed at night. One study showed that consuming two kiwis (one full serving) one hour before bed results in improved sleep onset, quality, and time after just 4 weeks. (5) Kiwis have a high concentration of serotonin, a neurotransmitter, which helps with improved mood and reduced stress. They also contain a number of powerful antioxidants, which neutralize dangerous free radicals in your cells. High-levels of free radicals are associated with reduced sleep and increased inflammation.

Chamomile Tea

Chamomile has been used for centuries to help with a number of health issues. One of the most appealing characteristics of chamomile is due to its perceived sedative effect when consumed, which makes it a popular beverage before bed. A lot of the health benefits of chamomile are associated with its powerful antioxidant properties from molecules like apigenin. Apigenin reduces inflammation and neutralizes free radicals, which are two components that are increased due to high levels of stress. Chamomile helps to negate the issues associated with stress to help reduce symptoms and allow for better peace-of-mind when trying to sleep. (6)

Bottom Line

An unhealthy lifestyle leads to increased inflammation in your body, which causes damage and stress. A number of foods have been shown to combat these issues, which can help reduce secondary effects like impaired sleep quality. EAT BETTER, SLEEP BETTER.