Wouldn’t it be great to get a good night’s sleep and wake up feeling rested and refreshed in the morning? According to a comprehensive report on menopause and sleep by the National Sleep Foundation, 61 percent of women between 45 and 60 say they suffer from sleeplessness and other sleep disorders.
Certain foods, like nuts and seeds, increase the levels of natural compounds that send sleepiness signals to your brain. Nuts and seeds are rich in magnesium as well as calcium – two minerals that help promote sleep. The unsaturated fats found in nuts also improve your serotonin levels. In addition, they provide protein which can help maintain stable blood sugar levels to better promote sleep.
If you find yourself tossing and turning in your bed at night, instead of popping a sleeping pill, or two, try adding these three sleep-inducing nuts and seeds before lights out.
Pistachios are jampacked with magnesium, protein, and vitamin B6, which have a major role in inducing sleep. Try popping a handful of before bed, just be careful not to munch on too many. More than one ounce of pistachios will have a reverse effect on your body; eat in moderation to avoid exacerbating your sleep issues.
Walnuts are a good source of the amino acid tryptophan. One cup of walnuts (about a handful) contains 199 mg of this beneficial amino acid. Tryptophan is responsible for the production of the major sleep hormones – melatonin and serotonin. Try eating a walnut-rich snack an hour or two before bed to help you drift off to sleep more easily.
A cup of pumpkin seeds contains around 420 mg of magnesium, which is the daily recommendation by the National Health Institute. If you cannot find pumpkin seeds, flaxseeds or sunflower seeds are great substitutions.
Have you tried adding any of these mineral-rich foods to your daily night time routine? Let me know how it works for you, share in the comment box below.