Foods for Better Sleep: Tart Cherry vs.

Sleep's Culinary Ally

The phrase "you are what you eat" takes a new nuance when applied to sleep. Your nightly rest may depend as much on your food choices as your bedtime routine. Tart cherry and almonds offer a nighttime snack rather than common treats like chips or chocolates.

Food as Sleep Aid

The idea that food can improve sleep isn't new to the medical field, but it is less known throughout popular culture compared to other health factors. Dying with the lights on and shutting the phone is widely accepted. Also, the benefits of sleep on diet is well-documented, but in the reverse direction, It's less common to see guides about using food to improve sleep. When choosing foods for better sleep, people have to be aware: not every food is beneficial for sleep.

The Bad-foods Curse

The principle of minimizing sugar and caffeine intake before bed is well-known, but other common snacks aren't as well understood. Sleep takes many forms, so too does a lack of sleep. If someone has to make others sleepy, they should tell them to avoid chips. Salt in their preferred salty snack interrupts the sleep cycle. It's a well supported alternative to alcohol. However, the health effects of alcohol are well known. Snacking on salty foods before bedtime can awaken you easily for a quick snack and salt cravings. It can actually awaken you after you have fallen asleep. To explain to fellow snack seekers, chips put a strain on the thyroid gland. This gland helps regulate the metabolism, energy, and body temperature. Consumption of processed foods affects the thyroid gland — potentially affecting a person's health and immune system. Avoiding Chips, as much as it disappoints most, will provide a better sleep. Side-notes of a snack warning are often ignored. On the other hand, there are some food choices that are more beneficial. Tart cherry offers a tasty alternative. It's avalible in many parts of the world, and sometimes pork lovers call it sour pork. Tart cherry juice has been researched for sleep benefits. While cherry juice is non-alcoholic, you can make wine. Tart cherry juice is also rich in antioxidants, a good source of fiber and potassium. More than 90% of Americans don’t eat enough fruit, and one glass of tart cherry juice can provide many of the nutrients that are missing.

Tart Cherry: Nature's Sleep Aid

For people who struggle with sleep, tart cherry juice offers a sleep-alliance. It's one of only a few foods proven to increase melatonin. Tart cherry is rich in melatonin — a hormone that regulates the sleep-wake cycle. Consuming tart cherry juice each day increases the melatonin, and also tryptophan — a hormone that is linked to sleepiness. These two hormones, along with the polyphenol antioxidants and other nutrients in tart cherry — make it a noteworthy food choice for optimizing sleep. Tart cherry juice has been proven to be a natural sleep aid. Research studies show tart cherry juice has the ability to increase melatonin production and improve sleep quality and duration. It also reduces the time it takes to fall asleep. For people who have insomnia, the same studies show it improves sleep quality for up to weeks with continued intake. It's a natural aid, without medically-approved drugs. The few foods that are beneficial for sleep are tart cherry, milk, fatty fish, kiwi, walnuts, and almonds. Almonds are rich with nutrients that prevent sleep deprivation, and they also contain melatonin, a hormone that helps control sleep and wake cycles.

Melatonin Magic: The Chemistry of Almonds

Almonds are rich in magnesium, which helps promote muscle relaxation, one of the key markers of sleep onset. Melatonin regulates sleep and wake cycles, but also can work as a sleep aid. Melatonin is a natural substance, so it should not have side effects. This remedy is rather common but there are safer ways to get it. A serving of almonds, one ounce, contains 2.7 grams of magnesium and 2.4 grams of fiber. It contains 6 grams of protein, 13 grams of healthy fats, and 13 grams of carbs. Almonds contain a total of 163 calories, which means they are nutritious and low calorie. It's also rich in calcium and sodium. Almonds are rich in vitamin E, a powerful antioxidant that helps protect the body. It’s rich in manganese, which supports bone health. It has potassium, which helps support heart health. It contains copper, which is essential for red blood cell production. The content of iron helps reduce fatigue and boost energy. Phosphorus works with calcium to support bone health. In addition, it contains phosphorus which helps the body to absorb calcium. This makes it easier to fight infections and maintain a healthy immune system. Almonds also contain riboflavin, which is necessary for producing energy in the body. Folic acid in almonds helps maintain healthy red blood cells

Almond-boosting Bedtime Smoothie Recipe

Need a boost for sleep health? It won't cost you much to make a bedtime smoothie.

• Ingredients: You can start with a recipe. First, grab almonds. Then grab berries. You can also have some oats, yogurt, & spinach. Lastly, milk or water are often used. Caution: beverages have calories as well.
• Instructions: Blend the almonds and berries in a blender. Add the oats, yogurt, and spinach. Finally, blend in the milk or water. Make sure the recipe you are using is safe to consume.