1. Mineral Water
Sipping on magnesium-rich mineral water or taking a magnesium supplement before bed can significantly impact sleep quality, @nutritionlibrary says. If you don't have quality mineral on hand, a magnesium supplement is a great idea. You may even want to try a sleepy girl mocktail! Magnesium plays a crucial role in regulating neurotransmitters involved in sleep and relaxation, ensuring deeper, more restful sleep. Its muscle-relaxing properties alleviate tension and promote a sense of calmness, while also reducing stress hormone levels. By incorporating magnesium into your bedtime routine, you can enjoy a more peaceful and rejuvenating night's rest.
2. Greek Yogurt
A bowl of Greek yogurt before bed can work wonders for your sleep, according to this nutritionist. "This is primarily because of the high amounts of casein protein that are in yogurt that help to elevate the amino acids in the bloodstream throughout the evening time," he explains. This slow-release protein not only aids in relaxation but also supports overnight muscle repair and recovery, ensuring you wake up feeling refreshed. Amazing! It's packed with other health benefits too, including the fact that its probiotic content can keep your gut in great shape.
3. Fruit
Fruits, with their natural sugars and potassium content, offer a sweet solution to sleep troubles. The sugar content in fruit helps top off liver glycogen levels, preventing disruptions in sleep due to low blood sugar. Additionally, certain fruits contain tryptophan, a precursor to serotonin, which promotes relaxation and improves sleep quality. Potassium-rich fruits like bananas can also contribute to muscle relaxation, reducing nighttime cramps and promoting a sense of calmness before bedtime.
4. Nuts and seeds
Gasia recommends incorporating nuts and seeds into your diet as they are high in magnesium and other sleep-promoting nutrients. "Nuts and seeds contain the amino acid tryptophan, which is the precursor of serotonin and melatonin, which contribute to better sleep," she notes. For instance, a quarter cup of almonds provides approximately 100 milligrams of magnesium, while a quarter cup of pumpkin seeds offers about 65 milligrams. Nuts and seeds also come with many other benefits for your whole body. However, Gasia advises caution due to the calorie density of nuts and seeds, suggesting mindfulness when increasing their consumption. Got it!