If we have trouble falling asleep, or we wake up often during the night, these are very common sleep issues. You are not alone, at least 40-50% adults suffer from insomnia. Tossing and turning in bed is not only frustrating, it will affect our running, training and energy, but sleep loss can also lead to increased stress and also to health problems.
Adequate sleep, a balanced diet and regular running and exercise are very important for a healthy lifestyle. Good regular runs and exercises can also help us fall asleep better.
Before lying in bed to help our better sleep, we should eat some of these seven foods that promote a better sleep. When eaten at lunch or in the evening, they can help us fall asleep easier and ensure a night of deep, restful sleep.
Bananas are one of the most important foods for runners. Did you know they can help us sleep well if we consume them regularly? The high potassium content can also help with calf cramps during the night. Also, the fruit is packed with magnesium which is important for muscle relaxation and add deeper sleep. We can also try drinking a glass of homemade banana milk before bedtime. The milk contains casein, a slow-release protein, which is also known as a good night-time protein, it provides our body with protein for hours and prevents muscle loss while we sleep.
2. HERBAL TEA
You have probably heard that herbal tea is supposed to help our sleep. But some kinds of tea are better for making us sleep better. Chamomile tea has long been used to treat sleeping disorders. Researchers believe that its soothing effect is probably due to the flavonoid apigenin, a secondary metabolite. Lavender, valerian, and mint teas are also known to relax the body.
3. PUMPKIN SEEDS
Roasted pumpkin seeds are the perfect snack. We can improve the quality of our sleep by simply munching on a few pumpkin seeds while we watch TV or read in the evening. The recommendation, 50 g of pumpkin seeds contain about 200 mg of magnesium, which is almost enough to satisfy our entire daily requirement. Magnesium helps our muscles relax, an important factor for getting some quality shuteye.
How about having some grilled salmon with broccoli and quinoa for dinner? Studies have shown that the omega-3 fatty acids in fish can reduce stress and help us relax and sleep well.
It may come as a surprise, but cherries are one of the foods that promote sleep. Drinking 1 glass (250ml) of cherry juice before bed can increase the melatonin levels in our blood. This then improves the quality of our sleep. The hormone melatonin regulates our sleep-wake cycle (circadian rhythm).
Fresh cherries can also have this effect. If the seasonal fruit is not available, then we should snack on some dried cherries between meals.
6. SWEET POTATOES
Sweet potatoes are not only valuable sources of complex carbohydrates, but they are also rich in potassium. This mineral can help us relax in the evening, so improving the quality of our sleep.
A cup of cocoa before bed can work wonders, especially on cold fall and winter days. It not only warms us from the inside, but it also makes us sleepy, because of the tryptophan found in unsweetened cocoa powder. We can heighten the effect of the cocoa by adding a little almond milk, which also contains tryptophan. This essential amino acid helps stabilize the body’s serotonin levels. A shortage of serotonin, on the other hand, can lead to sleep disorders.
A healthy lifestyle with regular runs, exercises and a balanced diet are both important if we want to sleep well. We should focus on consuming these foods that promote sleep in our meals regularly to help fight insomnia, so we will feel more motivated and activated to perform our runs regularly.
Eat The Top Foods Regularly To Support Good Sleep, Feel Much Better, Less Fatigue, More Energy, Super Excited To Go Running Regularly!