Getting proper sleep is crucial for optimal muscle repair and growth but many of us don’t get anywhere near the recommended 7-9 hours per night. Sleep is essential for the production of growth hormone, which is a muscle-building hormone released during the deepest sleep. The less sleep you get, the less growth hormone is released, many late night could be the reason you are a little dull on the six-pack front.
When you want to lose weight, skimping on sleep can make it harder to be healthy. A study published by the American Journal Of Clinical Nutrition determined that sleep restriction works to heighten your response to food, making it much harder to turn down the golden arches on your drive home. A lack of sleep may increase the circulation of endocannabinoid in the blood, this works to increase your desire to eat by increasing the pleasure you receive from food.
A better night’s rest can actually just mean a simple trip to the store. Use these edibles to build a sleep-friendly diet and get ready to feel energized like never before.
Having salmon more often for dinner may help you with sleep. A study published in the Journal of Clinical Sleep Medicine discovered that people who consumed salmon three times per week for six months reached much deeper sleep more quickly compared with subjects who got more of their protein from chicken, beef or pork.
Researchers have found that the group who ate more salmon had less variation in their heart-beat intervals and higher levels of vitamin D, both of which may have a positive effect on sleep patterns. It would also appear that vitamin D deficiency is fairly common and negatively influences sleep patterns and quality. Salmon actually provides between 600 and 1,000 IU per 3-ounce serving.
What You Need To Know: For the best tasting and most sustainable salmon, look for salmon labeled ‘wild’ at the fishmonger and don’t overlook canned salmon either. This offer a cost-effective and convenient source of sleep-inducing nutrition. Mackerel, sardines, herring and sablefish are other fatty fish that may also help put you to sleep.
A very recent study in 2016 by the Colombia Medical School determined that consuming a high-fiber diet can help you spend more time in slow-wave sleep, a stage of deep sleep that is very restorative to the body. Beans are a great source of fiber, a half-cup contains 15g.
Researchers also found that adding high-fiber options to a diet normally laden with saturated fat and sugar had a powerful impact on sleep quality. A greater sugar intake is associated with more arousals from sleep which could leave you feeling less than peppy on the gym floor. Improvements in blood glucose control brought about by a diet rich in fiber and low in processed sugars helps encourage improved sleep quality.
Need To Know: It is hard to go wrong with any bean choice, they are all full of fiber so look for ways to get them into your diet more often. Put them on salads. in soups and tacos or even mix them into a breakfast scramble.
3) Tart Cherry Juice
Research has shown that sipping tart cherry juice can bring with it improved sleep quality and duration as it contains naturally occurring melatonin present in the lip-puckering fruit which works to give it insomnia-busting powers. Melatonin is a hormone that may help support better sleep habits.
Need To Know: When on the look out for tart cherry juice, look for brands that are made from 100% cherry juice. Skip products altogether that are diluted with cheap fillers like apple juice or even better, turn to tart cherry concentrate, which is a syrupy, highly concentrated version of regular tart cherry juice that can be mixed with water.
If you have trouble sleeping, mix 2 tablespoons of tart cherry concentrate with a cup of water and drink it around an hour or two before you go to bed.
4) Soy nuts
These crunchy nuggets are made from soaked whole soybeans which are roasted until crispy. Due to their high isoflavone content, they may just be the secret weapon to a decent night’s sleep. A study from the Nutrition Journal has discovered that a higher isoflavone intake was associated with improved sleep duration and quality among 1,076 adults.
Isoflavones have a mild estrogenic effect and since estrogen plays a role in sleep regulation, it makes sense that greater intakes could help you get better sleep. Soy nuts contain a large amount of isoflavones which may be why they work great as a nutty nightcap.
Need To Know: Look for dry roasted soy nuts to sidestep the poor quality vegetable oils used often in oil-roasted versions. Tofu, tempeh, miso, soy milk and flax are other ways to add some isoflavones into your diet to improve your sleep.
Pistachios will provide you with fiber, protein and heart-healthy fats and a couple of handfuls every day could help you snooze better. The green nuts are a good source of vitamin B-6, a vitamin our bodies need to make sleep-inducing melatonin and the neurotransmitter serotonin.
Consider chopping them up and adding them to your dinner salad or slather some pistachio butter on a few whole-grain crackers or apple slices as a nice bed time snack.
Needed Info: If you have trouble with portion control when it comes to this delicious nut, buy unshelled pistachios. Scientists from Eastern Illinois University have found that snacking on unshelled pistachio nuts can help control your intake of them, having to shell the nut slows eating down.
If you start eating some or all of these foods you will find your sleep patterns and the quality of it increases dramatically.Check out this as well for a diet that will give you amazing results in just 3 weeks.