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A Fruit Basket for Good Sleep

A Fruit Basket for Good Sleep

By Ashley Sherwood
 
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Are you having trouble sleeping? Well then you are not alone. Currently more than 50% of Chinese adolescents, and 80% of Chinese students, are getting less than 8 hours of sleep daily. In order to help sleep you need to look at two main areas: stress levels and nutrition.
 
Improving upon stress management and daily nutrition is a hard battle, but in the meantime why not grab some fruit? One of the main reasons we can't sleep is because we are lacking some core nutrients, many of which can be found in common fruits and berries. Grab some before bed, and you'll feel the improvement in the morning. In order to see better results, add some daily exercise to trigger some positive hormones within the body as well as de-stress the mind.
 
Tart Cherries
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Melatonin is a hormone created in the human body that helps to regulate our sleep cycles. However, when melatonin levels fall, so can your quality of rest. Due to this, people have come to take melatonin pills when they are hit with insomnia. Tart cherries are wonderful sources of melatonin and contain more than 18 milligrams per serving. Eat them raw or as a juice to help get your night's rest.
 
Bananas
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You might have heard about having some banana milk or tea before rest. This is due to the potassium content that this fruit contains. Potassium is a mineral that helps the body to send electrical signals throughout cell membranes, helping to regulate the body’s heart, muscles, and nerves to function correctly. Recent research has shown that lack of this essential mineral can actually harm your sleep. For this reason, it is important to make sure that your body is not slipping into a state of hypokalemia, or potassium deficiency, during the night. You can have the banana raw, or cook one on the stove in milk or water and blend the mixture for a night time "banana tea". 
 
Raspberries
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Raspberries contain another core ingredient to help steady your body before sleep - magnesium. Another mineral that works with potassium to stabilize body function, magnesium deficiency can also harm your sleep. On the other hand, studies have shown that people who have magnesium before sleeping see a rise in their melatonin levels, and generally have longer, calmer, and more successful rest. In fact, success of magnesium as a sleep aid has been noted as it has been promoted by journals such as The Huffington Post, as being just as useful as melatonin for sleep.
 
Avocado
 
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Avocados are regarded as being the god fruit of sleep. They are enriched in melatonin, potassium, magnesium, as well as vitamin B6, a metabolism stabilizing vitamin. Avocados also have another perk. The fruit is full of healthy fats, which helps to curb your hunger throughout the evening and night. Many people worry that eating fats before bed will cause them to gain weight. However, eating healthy fat such as omega fats found in avocados will help to keep your body satisfied for the entire night, and can even impact your hunger levels the following morning, causing you to snack less throughout the night, which can even cause weight loss over a period of time. Eat them raw, as a spread, or in a salad to help your sleep.
 
Pineapples
 
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Pineapples join avocados in the pantheon of super sleep foods. Besides containing small amounts of magnesium and potassium, they contain vitamin C and vitamin B6, which have been proven in some studies to help a little with your rest. To top it off, recent studies have highlighted pineapples as one of the top foods to naturally boost your melatonin levels, despite containing none itself. This combination is perfect to not only stabilize the body, but also stabilize each other throughout the night. Eat a cup of raw chopped pineapple in the evening for a light bedtime snack.
 

 

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