Many scientists are continually researching to get a better grasp on how the body works and how routines like nutrition and exercise can better help overall health.
In fact, nutrition and health are becoming major topics when it comes to research. Studies have shown that nutrition (and what we consume) indeed have big impacts on sleep and vice versa.
In a study conducted by the Pennsylvania University, it was found that consuming alpha-carotene was highly linked with better sleep. In fact, diets that don't include the nutrient were found to have more difficulty in falling asleep.
Canned pumpkin and carrots are the most vigorous sources of alpha-carotene. The nutrient can also be found in canned carrots, carrot juice, raw baby carrots, frozen carrots and raw regular carrots. Not only that, but carrots also carry nutrients that promote sleep: potassium, vitamin B6, vitamin A and biotin.
A study that was featured on the Natural Medicine Journal stated that Montmorency tart cherry juice could aid in longer periods of sleep as well as better sleep efficiency. This is due to the amplified melatonin levels that are provided by the juice.
Other studies have also found that Montmorency tart cherry juice have other sleep benefits regardless of its low melatonin levels as compared to supplements. Among these benefits are deemed to be the result of the juice's antioxidant and anti-inflammatory properties.
Melatonin is the hormone in which the body clock uses to normalize sleeping. University of Texas researchers found that walnuts are another good source of melatonin. This superfood also carries omega 3, vitamin E, manganese, and biotin.
Greek yogurt is not only good for losing weight, but it's also a good source of protein, calcium, and vitamin B12. These nutrients are essential in attaining restful sleep.
Fortified versions of Greek yogurt also provide vitamin D, and potassium, among others. What's great about this type of yogurt is its ability to be mixed and matched with other superfood or even any regular fruit - it will definitely increase chances of better sleep and overall health.
Pumpkin seeds carry 600mg of tryptophan in every 100g. Not only that, but they're also filled with vitamin E, manganese, magnesium, protein, and iron. Zinc is another nutrient that can be attained from these pepitas just by eating the roasted seeds (including the kernel and shell).
Boost sleep by getting rich amounts of vitamin D, selenium and potassium from mushrooms. By eating ½ cup of cooked mushrooms, a person can instantly obtain 1/3 of the daily selenium intake, among garnering a lot of vitamins B2 and B3.
Button (or Portobello/Crimini) mushroom have been discovered to control inflammation as well as providing protective properties to the immune and cardiovascular systems of the body. Get high levels of beta-glucans - good for immunity boosts - with oyster and shiitake mushrooms.
Lycopene is a highly important mineral for sleep. The antioxidant is also linked in aiding heart and bone health. Lycopene is best found in red and orange tomatoes.
But it doesn't stop there - tomatoes are also a good source of potassium, vitamin C, biotin, vitamin K, and manganese. Lycopene is readily available in canned and cooked tomatoes, so pile on the marinara dip next time you're having a party.
Fish is high in protein, which definitely makes it a superfood for sleeping. But salmon and cod are the leading types of fish that give the best rest-boosting nutrients.
They're great for heart, eye, joint, and brain benefits, in addition to controlling healthy cholesterol and blood pressure. A 4-ounce serving of salmon has over 236 percent of the daily recommended consumption of vitamin B12. It also carries high levels of vitamin D, selenium, vitamin B3, and omega 3 fat.
Meanwhile, the same serving size of Pacific cod also has high levels of vitamin B12, selenium, choline, vitamins B3 and B6, potassium and omega 3.
Coconut oil is not just for beauty use. In fact, it carries properties that help with overall heart health. It also has dodecanoic or lauric acid - which has been connected with more restful sleeping.
50 percent of virgin coconut oil is actually comprised of lauric acid, while boasting of antioxidant phenolic compounds. Lauric acid can also be found in coconut powder and coconut milk.
Although Kale is typically perceived as a hipster and weight-loss superfood, the leafy green actually helps with sleeping as well. Kale has a lot of vitamins and minerals that also help with overall health.
10 percent of the daily recommended intake of vitamin B6 can be found in kale. It also has rich amounts of potassium, calcium, magnesium, vitamins K, A, and C. Small amounts of alpha-carotene, omega 3, and iron can also be obtained from eating kale.
