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7 foods that help you sleep

We get a better night’s sleep if we have digested our meals well, have satisfied our appetite and have eaten the right foods. Here’s a list of 7 foods that help us sleep.

Our eating habits influence our sleep. Here’s a list of 7 foods that facilitate sleeping according to experts, described by Melissa Breyer on treehugger.com.

1 Cherry juice

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Researchers of Louisiana State University found that adults with insomnia who were told to drink cherry juice twice a day for two weeks slept 84 minutes more in 14 days than volunteers who drank other fruit juices or placebo. Scientists suggest that this food regulates the sleep-wake cycle and contains the amino acid tryptophan that helps with sleep. Co-author Frank L. Greenway said that “proanthocyanidins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, letting it go to work longer in your body”.

2 Kiwi

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A study from Taiwan’s Taipei Medical University found that eating two kiwis an hour before goimng to sleep has surprising results. Psychology Today reports that study participants fell asleep more quickly, with a 35.4 percent decrease in falling-asleep time. They even slept better, 28.9 percent more, with a 42.4 percent improvement in sleep quality. As a whole, total sleep time of the study participants increased by 13.4 percent.

3 Seaweed

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The University of Oxford assessed that higher blood levels of Omega-3 DHA (the fatty acid found in seaweeds and seafood) were linked to better sleep. In a placebo-controlled study, researchers tested the sleep of 362 children who were given 600 mg of algae supplement during 16 weeks. Actually, they found that children slept better, had less bedtime resistance and sleep disorders.

4 Walnuts

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Researchers at the University of Texas have demonsrated that as walnuts are rich in melatonin, eating them increases melatonin blood levels, resulting in improved sleep.

5 Almonds

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A piece of research published in the Journal of Orthomolecular Medicine reveals that a lack of magnesium has negative effects on the sleep. Adding almonds to your daily diet is a healthy practice and is particularly effective for naturally improving your sleep.

6 Camomile tea

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According to the National Institutes of Health, camomile tea is a really effective remedy to treat insomnia and induce calm. Widely considered as a mild tranquillizer, recent studies confirmed its calming effect. Let it infuse for about 10 minutes and make sure you cover the small pot with a lid.

7 Carbs and proteins

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Experts say that a good dose of carbohydrates helps slow your body down and prepare it for sleep. The National Sleep Foundation suggests a mix of proteins and carbohydrates to induce sleep, e.g. whole grain toast with peanut butter.

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