By Lessila Therapy
Some bedtime snacks may help you get a more restful night's sleep. Certain foods and beverages can actually help you fall asleep faster and sleep more soundly.
Complex Carbs. Avoid white bread and sugary, baked goods which may reduce serotonin levels and impair sleep. Choose whole grains for your snack: popcorn, oatmeal, or whole-wheat crackers.
A Handful of Nuts. Nuts are a good source of heart-healthy fats. Almonds and walnuts specifically contain melatonin, a hormone that helps you regulate your sleep/wake cycle.
A Cup of Bedtime Tea or Warm Milk. A nightly cup of decaffeinated tea or warm milk can be a relaxing ritual. Chamomile, ginger, and peppermint are calming tea choices for bedtime.
Fruits. Certain fruits like tart cherries (juice or the fruit itself), kiwis, bananas, pineapple, and oranges contain melatonin to help you fall asleep faster and wake up less often in the night.
Here are some other tips for getting a good night's sleep from the Sleep Foundation:
- Try to stick to a routine sleep schedule.
- Avoid naps during the day if you have trouble sleeping
- Exercise daily. Even light exercise will help you sleep more sound.
- Develop a relaxing bedtime ritual. Avoid bright lights and activities that can cause excitement, stress, or anxiety. Perform gentle stretches or read a book.
- Keep your bedroom cool, between 60-67 degrees.
- Consider using a fan or white noise machine to help reduce hearing noises or other distractions.
- Avoid caffeine and alcohol at least four hours before bed.
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