4 Foods That Can Naturally Improve Your Sleep
Susan Hoff
November 24, 2020

Trouble sleeping? See if these small snacks help you fall and stay asleep.

Having trouble sleeping? Have you tried all the normal tactics but still find yourself up at night, staring at the ceiling and waiting until your alarm clock rudely summons you out of bed? There are some additions you can try adding to your diet that have been known to help your eyelids flutter closed and stay shut for the night. About 2-3 hours before you plan to go to bed, eat or drink one of the following recommendations and see if it doesn’t help your overall quality of rest. 

A Cup of Chamomile or Passionflower Tea

You have probably heard that chamomile tea has a reputation for calming tea drinkers down after a long day at work or before bed. But do you know why? The tea contains the antioxidant, apigenin that sends signals to your brain, promoting relaxation and simulating tiredness. It is supposed to help you fall asleep faster and achieve a higher quality of sleep. Apigenin also has been noted to relieve depression symptoms, which can lead to insomnia and trouble sleeping. 


Lesser-known, but still just as effective, passionflower tea treats sleep troubles by reducing anxiety and inflammation in the body. It also contains a healthy amount of apigenin and has been known to increase the production of the brain chemical, GABA, which works to reduce stress. 

A Handful of Almonds

The satiating and well-rounded almond has so many health benefits — one of which promotes a better night’s sleep! The nuts contain both melatonin and magnesium. While the hormone, melatonin works to regulate the quality of your sleep, magnesium calms the brain and body down from the day in order to prepare you for your pillow. It also works to reduce inflammation and cortisol, both of which can interrupt your sleep and keep you up at night.. 

Unsweetened Tart Cherry Juice 

Do not compare unsweetened tart cherry juice to normal juices, such as apple and grape. This juice is concentrated and, like the name specifies, tart. Drinking 2 Tbsp. before bed may not sound like a lot, but the small amount of juice contains a high amount of melatonin, which will signal to your body that it is time to sleep. You may want to dilute it in a glass of water as well in order to reduce its sour taste. 

Kiwis

This little green fruit contains serotonin, another brain chemical that can help regulate and better your sleep. It also contains vitamin C and carotenoids, which work to reduce inflammation in the body and help you fall asleep quicker and stay asleep longer. Try eating a kiwi before bedtime for an overall better night’s sleep. 

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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