Food

Top 10 Superfoods To Help You Sleep Like a Baby

6. Almonds Almonds, though largely believed to be a nut, are actually botanically considered a stone fruit or a drupe, similar to cherries, peaches and plums.… Elizabeth Lilian - February 8, 2017

6. Almonds

Almonds, though largely believed to be a nut, are actually botanically considered a stone fruit or a drupe, similar to cherries, peaches and plums. Almonds have been mentioned throughout history going as far back as the Bible, and were an important ingredient in breads made for Egyptian Pharaohs. Native to the Middle East, India and North Africa, almonds are more than a delicious snack; they’re used as a component in many different dishes, as well as in milk, flour, butter, and oil.

Almonds are full of health benefits. They contain biotin, vitamin E, manganese, copper, vitamin B2, phosphorus, fiber and more. Almonds are high in monounsaturated fats and have been associated with a reduction in risk of heart disease. Research has found that they promote healthy blood vessels, reduce blood pressure and improve blood flow. Almonds also help maintain healthy hair, skin and teeth, and they contain riboflavin and L-carnitine, which have been shown to increase brain activity.

Almonds are rich in tryptophan and magnesium, so they are a natural muscle relaxer. And, the protein in almonds will help keep you fuller for longer, so you won’t wake up hungry. Almonds also help regulate sugar levels in the blood, which aids the body in getting a more restful sleep.

To add more to your diet, you can include them in your breakfast, as a side dish or sliced and sprinkled over the top of oatmeal or yoghurt. For lunch, you can chop them up and toss them with a salad, and replacing your milk and butter with almond varieties will up your intake even further. You can eat a handful before bed, either plain or mixed with dried cherries and coconut flakes.

7. Fortified Cereal

To clarify, fortified breakfast cereal is not the same as regular cereal. When a food is fortified, it means extra vitamins and minerals have been added to enhance the nutritional value. For example, vitamin D can be added to milk, B vitamins are often added to pasta and bread, and vitamin A is added to staple food items like rice and oils

Fortified cereal can include many different varieties, like oatmeal, cornflakes, and porridge. They are fortified with nutrients like calcium, iron, vitamin D, folic acid, riboflavin and niacin. Including fortified cereals in your diet is a sure-fire way to get a boost of vitamins and minerals that you may otherwise be lacking. One cup of fortified oatmeal can give you almost 80 percent of your recommended daily iron intake.

Fortified cereal is high in vitamin B6 so it aids production of melatonin, much like tuna. It’s also a complex carbohydrate which boosts tryptophan in the bloodstream. When we sleep, we still burn energy, and it’s important to replenish that energy when we wake up. A bowl of fortified cereal soon after you wake up is the best way to get a good, long-lasting boost of energy.

When you’re shopping for fortified cereal, be sure to read the nutritional values on the box. The amount of vitamins and minerals can still vary, so make sure you get the cereal that contains the largest amounts. Fortified cereal can also be a suitable pre-bedtime snack. Include that with some fortified milk to make it even more healthy.

8. Hard-Boiled Eggs

People have been eating eggs for as long as anyone can remember. They are eaten all over the world in huge numbers, and while chicken eggs are the most widely consumed, many different cultures consider eggs from other animals like ostrich, duck and even fish eggs to be a delicacy.

Eggs contain the highest quality of protein available, and they’re one of the few foods naturally high in vitamin D. Eggs are effective in aiding weight management, lowering risk of heart disease, and contain two powerful antioxidants – lutein and zeaxanthin – that support healthy eyes and may help prevent macular degeneration. According to a study published in The American Journal of Clinical Nutrition researchers found that eating an average of 1.3 egg yolks per day for 4.5 weeks increased levels of lutein by almost 50 percent, and zeaxanthin by up to 142 percent.

Eggs are considered to be one of the most nutritious foods on the planet. One large egg contains only 77 calories, 5 grams of fat, 6 grams of protein and all 9 essential amino acids. Eggs also contain high levels of tryptophan, so hard-boiling an egg before bed will allow your body to create more melatonin and induce a good night’s sleep.

When you include eggs in your diet, make sure you choose those that have been enriched with omega-3, and if you can, select free-range eggs. Not only are free-range eggs a more conscious choice, it’s believed that they are of better nutritional value than their caged counterparts, and are higher in vitamin D and vitamin A.

9. Lettuce

It may surprise some, but lettuce is actually a member of the daisy family. Believed to have been first cultivated in ancient Egypt and used as a symbol of fertility, there are many different varieties of lettuce grown and enjoyed all over the world. Among the most popular types are butterhead, Chinese, romaine, iceberg, and cos lettuce.

No matter what type of lettuce you prefer, it’s almost a guaranteed powerhouse of vitamins and nutrients. 100 grams of fresh lettuce leaves can give you 247 percent of your daily recommended intake of vitamin A. Lettuce is also a rich source of vitamin K, vitamin C, and folates. They are an impressive source of phytonutrients and with 100 grams of lettuce containing only 15 calories, they are a worthwhile addition to anyone’s diet.

Lettuce is believed to help you sleep because it contains lactucarium, the milky fluid from the stem, which is actually an opiate with mild sedative and analgesic properties. So for a good night’s sleep, enjoy a thick, lettuce-filled sandwich or tossed salad a few hours before bedtime.

Alternatively, you can brew yourself a cup of lettuce tea to help with insomnia. Simply wash your lettuce leaves (romaine is the best choice) and simmer in water for 20 minutes. Strain into a cup, drink and enjoy each night before bed. The lettuce and the warm water will help you relax and get to sleep easier.

10. Herbal Tea

People have been using herbal teas (also known as tisanes) in many cultures for centuries, dating all the way back to ancient China. It’s widely thought that tea originated in China during the Shang Dynasty in 1500 BC as a medicinal drink. Tea has been an important part of Asian culture as a beverage, medicine and status symbol, and became popular in Britain during the 17th century.

Tea can be made from boiling fresh or dried flowers, leaves, seeds or roots, and are regarded as a key to good health, happiness and wisdom. There are many varieties of herbal tea, from chamomile, cinnamon, dandelion, ginger and peppermint to hibiscus, rosehip, and rooibos. Each kind of tea acts as a great source of flavonoids and other healthy components and can benefit our physical, mental, emotional and spiritual wellbeing in various ways.

As herbal tea gained popularity in the west, more and more has been studied on its effects and benefits. Some teas may help with cancer, heart disease, diabetes and weight loss. According to a study published by the National Center for Biotechnology Information, tea has been found to have beneficial effects on diabetes, skin cancer, prostate cancer, and lung cancer, as well as enhancing cardiovascular and metabolic health.

There are many different types of herbal tea that can help you get to sleep, and you are bound to find one whose taste you enjoy. Valerian root, chamomile, lemon balm, banana, lavender, ginger and turmeric and cinnamon are just a few of them.

Getting enough sleep is essential to a healthy lifestyle. You simply cannot live your best life if you aren’t getting adequate sleep. But now that you’ve got 10 new ways to try to get some sleep, what are you waiting for? Go to bed.

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