The food you eat can really affect how you sleep!
Today I wanted to share with you my list of 5 recommended foods to eat to promote healthy sleep habits. Next time you head to the store, print this e-mail and pick up these items.
Keep reading for a quick, healthy recipe too!
If you find it hard to fall asleep even after a long tiring day, there are a variety of foods that can help you sleep. These foods come from different food groups but have one common characteristic: they all trigger the production of the sleep-inducing neurotransmitter melatonin in the brain. Not only do these foods help you fall asleep faster, they also enhance the quality of your sleep so that you wake up feeling well-rested and refreshed. Without further delay, here are 5 foods that can help you get your much needed shuteye.
1. Nuts: Walnuts, Pistachios, and Almonds
Walnuts are known to be rich in an amino acid called tryptophan. Tryptophan triggers the release of both melatonin and serotonin, ensuring that you enjoy deep, uninterrupted slumber all through the night. Pistachios are rich in vitamin B6, a nutrient that is very useful to the brain when it comes to producing melatonin and serotonin. Almonds, on the other hand, are a rich source of magnesium. Aside from being vital in the alleviation of headaches, magnesium deficiency in the body can lead to inconsistent sleep rhythms and ultimately prevent you from sleeping soundly until morning. Eating a few almonds, walnuts, or pistachios just before bed can significantly shorten the amount of time it will take you to fall asleep and improve the quality of your sleep significantly.
Drinking warm milk has always been the go-to remedy among the foods that can help you sleep since time immemorial. However, the trend is similar with all dairy products. Nibbling on some cheese and crackers before bed can improve the quality of your sleep and also make you drift off faster. This is because the calcium that is present in dairy products speeds up the assimilation of tryptophan, making it ready for use by the brain. Additionally, calcium helps you stay asleep by regulating muscle movement.
3. Green Vegetables: Lettuce, Kale, Spinach, and Mustard Greens
Here is another reason why salads should always be featured in most of your meals: lettuce can help you fall asleep faster. This is attributed to a chemical component within lettuce called lactucarium. Studies show that lactucarium has sedative properties similar to that of opium—although to a much milder extent. As for green leafy vegetables like kale, spinach, and mustard greens, the high calcium content guarantees the accelerated assimilation of tryptophan, which in turns helps the brain to produce melatonin, allowing you to fall asleep quicker and more deeply.
4. Fish: Tuna, Salmon, Halibut, Shrimp, and Lobster
Fresh water fish such as tuna and salmon are naturally rich in vitamin B6, a vitamin that is vital for the creation of serotonin and melatonin in your body. Shellfish like lobster, prawns, and shrimp, on the other hand, naturally contain much more tryptophan. Eating any of these fish will make it a lot easier for you to doze off and stay asleep throughout the night.
Honey has been a home remedy for years in the treatment of the flu, stomach aches, and various skin conditions. The natural sugar found in honey can be just enough to trigger an adequate amount of insulin in the bloodstream, thereby increasing the brain’s tryptophan intake significantly. You could add a dollop of honey to your nighttime cup of tea to enjoy its full effects.
Eating any of the foods listed above in combination with Relaxium Sleep will give you a great night’s sleep.
Dream Time Dinner Recipe: Honey Glazed Salmon Topped Salad
3 tbsp. extra-virgin olive oil
4 6-oz. salmon fillets, patted dry with a paper towel
1/3 c. honey
1/4 c. soy sauce
2 tbsp. lemon juice
Freshly ground black pepper
4 cups leafy greens (kale, spinach, and mustard greens)
1 cup walnuts
½ cup shredded parmesan cheese
Dressing: 1 tablespoon plus 2 teaspoons fresh lemon juice.
1 teaspoon finely grated lemon zest.
1 tablespoon honey.
1/4 cup extra-virgin olive oil.
Kosher salt and freshly ground pepper.
In a medium bowl, whisk together honey, soy sauce, and lemon juice. In a large skillet over medium-high heat, heat two tablespoons oil. When oil is hot but not smoking, add salmon skin-side up and season with salt and pepper. Cook salmon until deeply golden, about 6 minutes, then flip over and add the remaining tablespoon of oil. Add the honey mixture, cook until sauce is reduced by about 1/3. Baste salmon with the sauce. Set salmon aside.
In a small bowl, whisk together salad dressing ingredients. Add to a large bowl with remaining salad ingredients. Top with salmon and enjoy!