Hey lovies ๐๐ผ We all need a restful night sleep and a lot of us don’t get that easily so one of my best hacks to have a restful night sleep is healthy eating it is key to a good night sleep and there is some food and fruits that encourage a better night sleep.
Milk and other dairy items are a perfect source tryptophan and calcium which help encourage a better night sleep. Think low fat yogurt and cheese as well will help you sleep better at night.
Fruit such as bananas ๐, oranges ๐, kiwis ๐ฅ help the body make melatonin. This is the hormone that tells your body it’s time to sleep. If you need help producing more melatonin then eat you fruits.
Camomile tea ☕️ is known for its calming attributes so it's the ideal cup to have before bed. Having a cup of tea is a nice touch to your ritual at night and can be a solid indicator it’s time for bed. I personally love and tried calming teas and they are very powerful.
Nuts ๐ฅ are amazing source of magnesium as well as tryptophan so be sure to start adding flaxseed to your breakfast smoothie. Other nuts such as pine nuts, almonds, cashew, and pecans are also great way to get your magnesium.
Green vegetables ๐ฅฌ like spinach, broccoli ๐ฅฆ and also onions ๐ง should be eaten daily to help increase melatonin. You could also fruits and grains to fresh out those meals.
Another hacks to have an amazing night sleep ๐ด is to sleep in a dark room with cool temperature, scientists have approved that there is more benefits when you sleep in a dark room and your body will release hormones only releases when you sleep in a dark room. Have a constant bedtime train your mind or sleep in a specific time of the days let’s say if you sleep everyday at ten your brain ๐ง will automatically want to sleep at ten so make sure you go to bed everyday at the same hour everyday.
Don’t go to bed thirsty and make sure you drink a cup of water ๐ง before bed it will help you sleep and it decreases the chances of having a heart attack. For sure don’t drink late caffeine because it will wake you up and you won’t be able to sleep well.
One more thing I personally do everyday is to wind down/relax an hour before sleep go to your bed ๐ and don’t sleep just yet relax don’t use your phone ๐ฑ avoid blue light before bed try to do something else think of great things or write a to do list for the next day, sip on some decaf tea in the evening and make sure to stay active during the day so your body gets tired and sleep with a pillowcase between your knees.
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