Though we all enjoy the occasional midnight snack, eating sugary and fatty foods can lead to a night of tossing and turning. However, there are various fruits and vegetables full of sleep-improving minerals such as potassium, magnesium, and calcium. Munching on fruits and veggies helps sleepers curb late-night cravings without feeling guilty or worrying about sleep interruptions.
In this article, we’ll look at some of the best fruits and vegetables to help you fall and stay asleep each night.
1. Edamame
Edamame beans are a good nighttime choice for sleepers because they help regulate blood sugar. Sometimes, when your glucose levels are too low or high, it can cause sleep disruptions such as night sweats or nightmares. However, this crunchy snack is high in magnesium, a nutrient proven to improve sleep quality and duration for insomnia patients. Not to mention, edamame contains a substantial amount of protein and fiber to keep you feeling full throughout the night.
2. Dark, Leafy Greens
Dark leafy greens including, arugula, spinach, chard, and kale, all contain sleep-promoting minerals like potassium. Adding extra potassium into your diet can be especially significant for fighting against muscle cramps. Your brain uses potassium to help stop and start muscle contraction, so when these levels are low, the body does not relay these messages effectively. This can cause painful spasms or cramps to interrupt a good night of rest. Not only can this be highly uncomfortable, but it can also make it harder to get back to sleep.
3. Carrots
Carrots are packed with alpha-carotene, a nutrient proven to increase your overall sleeping duration when consumed in high quantities. Diets lacking this nutrient have been linked with sleeping disorders like insomnia. Luckily, carrots are one of the best sources of alpha-cartone and contain other nutrients for better rest, such as calcium. Consuming more calcium in your diet can help your brain produce the sleep-inducing substance melatonin.
4. Sweet Potatoes
Sweet potatoes are easily digested carbohydrates and can help prevent indigestion from interfering with your sleep. Additionally, they contain muscle-relaxing potassium to keep your body from cramping up throughout the night. Eating foods high in potassium has also been proven to increase slow-wave or deep sleep, the restorative stage of the sleep cycle. This stage is essential for re-energizing the body and improving memory. Therefore, if your diet lacks potassium, you may not spend enough time in a deep sleep each night.