Getting a good night’s rest is crucial to your wellbeing. Skimping on your ZZZ’s can not only damage your physical health but also your mental state and productivity. Luckily, high-quality sleep doesn’t just depend on a luxury bedroom and cozy pillows.
The choices that you make in the kitchen can affect how long it takes you to fall asleep, and whether or not you toss and turn all night. Here are the different ways that nutritious bedtime snacks can improve your sleep.
Magnesium and Muscles
Magnesium is a mineral that helps build up your bones and regulates muscle movement. Adding magnesium to your system at nighttime can help your muscles relax and stimulate sleep. It also reduces sleep-suppressing inflammation and stress. It can be especially beneficial for insomniacs.
The best source of bedtime magnesium is the banana which contains 33 grams of the mineral. Cashews and peanut butter, however, are also healthy and filling snacks with magnesium levels that can improve your sleep.
Melatonin and Sleepiness
Melatonin, the hormone that controls the body’s internal sleep/wake cycle, is linked to REM sleep and supports deeper, better quality rest. If your sleep schedule is thrown off, a healthy supplement of melatonin from nutritious snacks can help you get back on track and fall asleep.
Grapes, cherries, and kiwi are all great sources of the hormone that can be mixed together for a yummy and nutritious bedtime snack. Munching on a few almonds or other tree nuts, such as brazil or walnuts will also have the same effect and help you sleep more soundly.
Carbohydrates and Serotonin
Healthy (that is, complex) carbohydrates raise blood sugar and serotonin levels which help speed the process of sleep. They will allow you to relax and unwind at bedtime while also helping your body recognize the proper time to drift off.
Complex carbohydrates are hidden in some surprising foods. Apples, blueberries and oats all have healthy levels of carbohydrates that will allow you to relax in bed and drift off with ease.
All of these ingredients are bowl-friendly and complement each other’s flavors well; mix and match our suggestions and enjoy as a healthy bowl-based bedtime snack! That way, your food choices will be working for your sleep and your overall wellbeing.