Trouble sleeping? Check your diet. Eating particular foods can set you up for a blissful night in dreamland.
Proper sleep is essential for optimal muscle repair and growth. Unfortunately, many of us don’t get anywhere near the recommended 7-9 hours per night.1 Sleep is essential for the production of growth hormone, which is a muscle-building hormone released during your deepest sleep.2 The less sleep you get, the less growth hormone released. Late-night YouTube binging could be why your six-pack is a few cans short.
And if you want to lose weight, skimping on sleep may make it harder to eat healthy. A study out of 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.3 Plus, lack of sleep may increase the circulation of endocannabinoid in the blood, which works to increase your desire to eat by heightening the pleasure you receive from food.4
Thankfully, a better night’s rest could be as simple as a trip to the supermarket. Use these edibles to build a sleep-friendly diet and get ready to feel energized like never before.
Reeling in salmon more often for dinner may help you net better zzz’s. A study in the Journal of Clinical Sleep Medicine discovered that people who consumed salmon three times a week for a six-month period reached deep sleep more quickly compared to subjects who got more of their protein from chicken, beef or pork.5
Researchers 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 impact on sleep patterns.5 Plus, it appears that vitamin-D deficiency—which is fairly common—negatively influences sleep quality and quantity.6,7 Good thing salmon provides between 600-1,000 IU per 3-ounce serving!8
Need to know: For the most flavorful and sustainable catch of the day, cast your line for salmon labeled “wild” at the fishmonger. And don’t overlook canned salmon, which offers a cost-effective and convenient source of sleep-inducing nutrition. Mackerel, sardines, herring, and sablefish are other fatty fish that may also help knock you out.
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