3: The Future of Processed Foods

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The big 3 nutrients for sleep quality

1.

Fiber islinked with fewer sleep disturbancesand better sleep efficiency, says Cassetty.

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That means more time actually asleep, and less time tossing and turning.

In one April 2022 study inSleep,magnesium intake was associated with better sleep quality in young adults.

Melatonin

For many of us,melatoninmight have the strongest association with sleep.

Photography of a apple juice in glasses and apples in a wicker basket on wooden table

registered dietitian and nationally-recognized food, nutrition, and wellness expert with a private nutrition counseling practice

But did you know you dont need to pop a pill to get a dose of melatonin?

Melatonin is a hormone that our bodies make to help us regulate day and night.

When melatonin rises in the body, you start to feel sleepy.

red pigment in a wooden spoon

We produce melatonin naturally, but according to Cassetty, your diet can offer a boost.

According to Cassetty, it depends.

This fasting period aligns with your circadian rhythm, which is your bodys internal clock, says Cassetty.

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If you dont need a bite before bed, they totally work as nutritionally-dense desserts, too.

A banana has about two grams of fiber and 32 milligrams of magnesium.

you’ve got the option to also try thisdelicious vegan banana split recipewhich perfectly fits the bill.

Cropped shot of young woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt

registered dietitian and nationally-recognized food, nutrition, and wellness expert with a private nutrition counseling practice

This combo has seven grams of fiber and 15 percent of your daily magnesium quota to support better sleep.

But more research is needed to confirm this finding.

Put a half cup frozen cherries in the microwave and heat for 30 seconds to a minute.

A hand is stirring a sourdough starter in a glass jar, on a kitchen countertop. The light casts a warm glow, highlighting the ingredients inside the jar.

Then add about a quarter cup of tart cherry juice and two tablespoons of chia seeds.

reviewed byAngela Holliday-Bell, MD

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