Wednesday, May 16 2018

Before-Bed Snacks that Lead to Sounder Sleep

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Healthy Snacks

 

When it comes to maintaining your health, getting quality sleep is a must. Not only can it help lower your risk of developing certain chronic conditions, but it also supports healthy brain function, digestive health, and immune function.

 

While most healthcare professionals recommend that people get between 7 and 9 hours of sleep every night, many struggle with reaching that target.

 

Luckily, there are things you can do to help you get more uninterrupted sleep, and eating the right before-bed snack may be one of them. If you need to get sounder sleep, here are a few snacks to try.

 

Almonds

Almonds provide a number of health benefits, and some suggest that better sleep may be one of them. Like certain other nuts, almonds contain melatonin, a sleep-regulating hormone. Additionally, a single serving provides 19 percent of your daily magnesium needs, and magnesium can improve the quality of your sleep.

 

Turkey

Anecdotal evidence that turkey makes people sleepy is available in abundance. Some attribute this to the presence of tryptophan, an amino acid that helps with the production of melatonin. However, research is somewhat divided regarding whether turkey contains enough tryptophan to have an impact.

 

But, turkey is also a source of protein and having a moderate amount of this macronutrient before bed is associated with sounder sleep.

 

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Chamomile Tea

While chamomile tea is a beverage and not a snack, it could help you get better quality sleep. Not only is it usually caffeine free, but it also contains the antioxidant apigenin, which may promote sleepiness.

 

A small study found that those who consumed chamomile extract before bed fell asleep faster and had less nighttime waking. While the study used an extract, drinking chamomile tea is worth a try if you have trouble falling and staying asleep, especially since a separate study suggested the tea also provided benefits.

 

Kiwi

A study involving 24 adults showed that those who consumed two kiwifruits one hour before heading to bed fell asleep 42 percent faster than when they didn’t have a snack. They also reported less nighttime waking, increasing their total sleep time.

 

Kiwis contain serotonin, a chemical that can help regulate a person’s sleep cycle. Certain antioxidants in the fruits may also promote better sleep. However, additional research is required to determine if either of those points are responsible for the benefits.

 

Walnuts

Like almonds, walnuts contain melatonin. Additionally, they are a great source of healthy fats, including ALA, which may help a person sleep sounder.

 

Limited studies have been conducted on walnuts, so additional research is required to support it’s potential. However, eating a handful of walnuts before bed may be worth a try.

 

By choosing one of the snacks or drinks above, you might find that you fall asleep faster and experience less nighttime waking, allowing you to get the rest you need to support your overall health and productivity.

 

If you would like to know more, the professionals at The Armada Group can help. Contact us to speak with one of our staff members today and see how our expertise can benefit you.