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Sometimes this is a gift, and sometimes its a curse.
Cue:foods that help you sleep.
Almonds and bananas are both good sources of potassium and B vitamins, which help the nervous system relax.
registered dietitian and author
10 foods and drinks that make you sleepy before bed
1.
Pistachios
What foods are high in melatonin?
Pistachios is one of em.
Studies show that food sources ofmelatonin can support improved sleep quality3, she says.
Tart cherries
Tartcherriesalso help the body release melatonin and support your natural circadian rhythm.
Tart cherries also containserotonin, tryptophan, and are powerful antioxidants, Poon says.
The best part: Theyre fun to eat.
Walnuts
Walnuts have many benefits.
Theyre a great source of melatonin, tryptophan, antioxidants, fiber, and healthy fats, Poon says.
registered dietitian and author
And, walnuts have also been shown tohelp decrease blood pressure6, she adds.
Pumpkin seeds
Pumpkin seeds contain tryptophanandmagnesium, making them an all-around great sleep-friendly food.
A time buffer
No, not a typo.
Researchers have found thateating within an hour of bedtime8increases waking after sleep, Poon says.
The closer to bedtime you eat, the more likely it is that you will experience a sleep disturbance.
Common foods disrupting sleep at night
Have trouble sleeping on a regular basis or constantlywake up hungry?
There are three main culprits that may be to blame: caffeine, chocolate, and alcohol.
Caffeine
Berman says the first factor to consider is your caffeine intake.
This may be very obvious, but it has to be said!
Her advice is to stick with decaffeinated drinks after noon.
Chocolate
Berman also says your dessert choice could be keeping you up.
Chocolate has small amounts of caffeine, which could disrupt sleep if eaten right before bed, she says.
Her advice is to stick with one standard drink (12 oz.
beer, 5 oz.
wine, 1.5 oz.
spirits), which shouldnt disrupt your sleep cycle.
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Losso, Jack N et al.
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.American journal of therapeuticsvol.
25,2 (2018): e194-e201.
doi:10.1097/MJT.0000000000000584
Ma, Zheng Feei et al.
9 Jan. 2019, doi:10.1155/2019/2437397
Domenech, Monica et al.
- Effect of a Walnut Diet on Office and 24-Hour Ambulatory Blood Pressure in Elderly Individuals.Hypertension (Dallas, Tex.
1979)vol.
73,5 (2019): 1049-1057. doi:10.1161/HYPERTENSIONAHA.118.12766
Langade, Deepak et al.
264 (2021): 113276. doi:10.1016/j.jep.2020.113276
Iao, Su I et al.
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