Eat These Foods for a Better Night’s Sleep in Westchester

Tossing and turning night after night? Before you reach for melatonin or a gummy, stock up on these healthy items that can help you get the sleep you need.

Did you know that skimping on sleep can cause immune problems, higher stress levels, and even obesity? In addition, your glymphatic system, which gets rid of waste products, is most active while you’re sleeping. If your brain never fully eliminates potential neurotoxins such as damaged cells and proteins overnight, you run the risk of developing memory problems and brain inflammation.

You’ve heard all the usual remedies—take a warm bath, go to sleep at the same time every night, hide the electronics, try meditating, keep your room dark and cool—but you may not be aware that certain foods can help you sleep sounder, especially those containing melatonin and magnesium. Here are a few to try:

Cherries and Tart Cherry Juice

Both are great sources of melatonin. In two studies, adults with insomnia who drank 8 ounces of tart cherry juice twice a day for two weeks slept about an hour and a half longer and reported better sleep quality, compared to when they did not drink the juice.

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Chamomile Tea

In addition to being relaxing, chamomile contains an antioxidant that binds to certain receptors in the brain that may promote sleepiness.

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Bananas

They contain melatonin and magnesium, as well as potassium—a natural muscle relaxer. In addition, bananas are a source of tryptophan—which the body converts into serotonin, a chemical that helps regulate sleep.

almonds
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Almonds and Walnuts

Both are sources of the sleep-regulating hormone melatonin. Almonds are also a great source of magnesium, another sleep aid.

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Fatty Fish

The combination of omega-3 fatty acids and vitamin D in oily fish, such as salmon and trout, has been shown to increase the production of serotonin.

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Oatmeal

Oats are a healthy complex carb high in the anti-stress vitamin B6 as well as melatonin.

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kiwi
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Kiwi

Rich in serotonin and antioxidants, both of which can improve sleep quality, kiwis may be the best bedtime snack according to many studies.

Related: 5 Top Wellness Tips From Westchester’s Medial Experts

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