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“Foods for Better Sleep”

Navigating which foods will actually help—or hinder—your sleep is a trickier path than it may first appear to be. Whether it’s due to their high caffeine content or difficulties with digestion, some foods will not only interfere with your ability to drift off but may even disrupt your sleep throughout the night. About 10% of men and 20% of women have chronic insomnia, meaning it occurs at least 3 times per week for at least 3 months. Meanwhile, 30% of US adults struggle with occasional or short-term bouts of insomnia. It’s a very prevalent problem. Certain foods and beverages can actually help you sleep, according to the National Sleep Foundation. They include the following: Cottage Cheese. Because it’s high in lean protein, cottage cheese contains tryptophan, an amino acid known to increase serotonin levels. And it’s even better if you plop some raspberries on top, because they’re rich in melatonin. Fruits. In addition to raspberries, many fruits also contain melatonin, including tart cherries, bananas, pineapples, and oranges. Whole Grains. Surprisingly, popcorn, oatmeal, or whole-wheat crackers with some sort of nut butter are much better choices before bed than complex carbohydrates like white bread, pasta, or sugary, baked items, that only act to reduce your serotonin levels. Nuts. For a quick, pre-bedtime snack, nuts are a good option because they contain melatonin, the hormone responsible for regulating sleep.  Download the PDF to see the rest !

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