“. . . magnesium and potassium rich foods found in dark leafy greens, bananas, nuts, seeds, citrus or tomatoes, for example, aid in relaxation and circulation.” T Lynn
Studies done in the area of sleep and diet have uncovered that consumption of certain foods can dramatically improve sleep. While many turn to melatonin pills they don’t work the same way in the body as melatonin found in food or the natural hormone produced in the body that regulates the sleep-wake cycle.
Kiwi and cherries show promise
Research in Taiwan at the Taipei Medical University studied the correlation between sleep and kiwi fruit. The 4 week study showed both the quality and quantity of sleep was improved dramatically if 2 kiwis were eaten 1 hour before bed. (1)
Research from Louisiana State University studied older adults with insomnia and the correlation of sleep to cherry juice. They found that drinking 8 ounces of Montmorency tart cherry juice twice a day resulted in an average of 84 more minutes of sleep each night in that population. (2) Research from the University of Pennsylvania, University of Rochester and the VA Center of Canadaigua came to the same conclusions. (3)
Fruits constituents may be to thank for better snoozing
It seems there is a correlation between sleep and antioxidants in the body. It’s well known that antioxidants play key roles in good health and this may include sleep, the body’s mechanism to recover and repair. Research has shown that poor sleep is correlated with low antioxidant levels. (2)
The inverse may well be true but more research is required to find if the correlation is related, even in part, to the causation of antioxidant activity. Additionally, magnesium and potassium rich foods found in dark leafy greens, bananas, nuts, seeds, citrus or tomatoes, for example, aid in relaxation and circulation. (2)
Noteworthy, also, is kiwi’s high serotonin, a hormone that functions as a neurotransmitter. (1) Neurotransmitters are chemicals in the brain that are responsible, in part, for regulating brain functions such as mood, appetite, sleep and memory. Cherries are one of the few sources of dietary melatonin and the fruit also contributes the amino acid tryptophan to help relaxation. (2) It is also found that foods high in calcium will help to boost melatonin levels. (2)
Sources for this article include
(1) www.psychologytoday.com
(2) www.prevention.com
(3) www.theinsomniablog.com