Not getting enough sleep has been linked to various serious health issues, including high blood pressure, diabetes, heart disease, and obesity. Research indicates that incorporating more fruits, vegetables, and heart-healthy fats, such as nuts, can positively impact sleep quality. Certain foods are loaded with anti-inflammatory and antioxidant properties, which are associated with promoting healthier sleep patterns.
Including half a plate of fruits or vegetables in every meal can make a big difference in transitioning from a restless night to a more refreshing and rejuvenating sleep experience.
Here are four foods commonly associated with promoting better sleep:
Farro, Cherries, Pistachios, Bananas
- Farro: Farro, a nutritious whole grain, is rich in an amino acid called tryptophan, which can contribute to the production of serotonin and melatonin – hormones that regulate sleep. Add farro to soups, salads, and casseroles.
- Bananas: Bananas are a good source of magnesium and potassium, which are known to relax muscles. Magnesium may help promote a sense of calm. Bananas are the perfect fruit to add to yogurt, smoothies, swirled into oatmeal, or slathered with nut butter.
- Pistachios: Pistachios are rich in melatonin and also provide heart-healthy fats. Melatonin is a hormone that can help you sleep better. Pistachios will stay fresh (shelled or in shell) for up to a year in a refrigerator or for up to 3 years in the freezer.
- Cherries: Cherries, especially tart cherries, contain melatonin. Consuming cherries or tart cherry juice may help regulate the sleep-wake cycle. Bake dried tart cherries in muffins or add them to your batter for tasty pancakes and waffles.
Remember, incorporating these foods into a balanced diet with dietary fiber and rich protein sources, and maintaining a consistent sleep schedule, can collectively contribute to better sleep. Book a complimentary 15-minute phone consultation with me for a personalized dietary plan to promote a good night’s sleep.
Nutritionally Yours,
Jerlyn
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