New research by the Royal Society of Public Health studied 2000 people and found the average adult sleeps for 6.8 hours a night, but needs 50 minutes more. Many participants admitted lack of sleep has a negative impact on their health and wellbeing.
So what can we do to sleep better? The answer lies in what we put on our plates.
Many nutrients play a role in healthy sleep. And eating these nutrients in food – rather than getting them through supplements – is the most holistic way to make sure your body has the building blocks to regulate sleep. Aim to eat the following foods several times a week:
Almonds are rich in magnesium, which is needed for quality sleep. According to dietary surveys, your body is likely lacking in magnesium, with findings suggesting that as many as 80% of us may not be getting enough from our diets.
In addition to being rich in high-quality fats, avocados are an excellent source of potassium. Potassium works synergistically with magnesium to improve sleep, among other things. Eating more avocados is an excellent way to add more potassium into your diet to help your body get the sleep it needs.
Drinking a cup of chamomile tea before bed is more than just a folk remedy. Researchers have found that it’s associated with a rise in glycine, a chemical that has sedative properties and that promotes muscle relaxation.
A good night’s sleep is a bowl of cherries—literally, as these luscious fruits contain magnesium. Have a handful (no more) an hour before bedtime
Green Leafy Vegetables
Greens such as kale, Swiss chard, and spinach are loaded with minerals that promote sleep. They are rich in calcium and are excellent sources of magnesium.
Walnuts benefit your sleep as they are a good source of tryptophan, an amino acid that helps your body make melatonin.