According to science, what you eat and drink can help boost your sleep. Sleep loss doesn’t just cause you to have a poor attitude, it brings significant health risks such as cardiovascular disease, depression, obesity, diabetes and even an earlier death.
Grandparents.com recognizes the need to help America get back on track with shut-eye and the benefits of a healthy, sleep-promoting diet. Here’s what they recommend you add to your menu:
Oatmeal with Milk and Honey
How much: ½ cup of cooked oatmeal, 1 teaspoon of honey, 1 cup of milk
When to eat: 90 minutes before your bedtime
This heart-healthy meal is not just beneficial in getting your day started, but putting you to sleep as well. As one of the few foods that contain melatonin, which makes you feel drowsy, oatmeal is best with warm milk for extra melatonin and tryptophan, which also aids in sleepiness. Add in honey for extra relaxation and this recipe can pleasantly send you off to dreamland.
Bananas and Almonds
How much: Half of medium banana and about 23 almonds (1 ounce)
When to eat: 90 minutes before your bedtime
Potassium encourages deep sleep (slow-wave sleep), which is an important sleep stage for memory, and bananas are packed with it and sleep-inducing magnesium. Enjoy with almonds for more magnesium and some tryptophan, for a powerful bedtime snack that’ll help you fall asleep and stay asleep.
Tart Cherry Juice
How much: 8 ounces
When to drink: 1 glass in the morning and 1 glass 2 hours before your bedtime
With numerous studies backing up its ability to help people suffering from insomnia, cherry juice is definitely a sleep-inducing superstar. Sour cherries have the highest amount of naturally-occurring melatonin, compared to other foods.
Rice and Beans
How much: ½ of cup cooked rice, ½ cup of cooked beans
When to eat: At dinner time or at least 4 hours before your bedtime
Rice, a high glycemic carbohydrate, has been proven to help people fall asleep faster due to a sugar spike and fall. While legumes are packed with folic acid, magnesium, vitamin B and potassium, which all help to keep your natural body clock on track and help you stay asleep.
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