According to the Center for Disease Control (CDC), one-third of U.S. adults report that they usually get less than the recommended amount of sleep. It might also surprise you to know, not getting enough sleep is linked with many chronic diseases and conditions including type 2 diabetes. Specifically, sleep duration and quality are predictors of levels of hemoglobin A1C, an important marker of blood sugar control.
The amount of sleep you need for good health depends on your age. However, the exact amount of sleep people need at different ages is not known. Therefore, the National Sleep Foundation outlines the minimum, and maximum sleep ranges per day as follows:
-School-Age Children (6-13 years): 9-11 hours
-Teenagers (14-17 years): 8-10 hours
-Younger adults (18-25 years): 7-9 hours
-Adults (26-64 years): 7-9 hours
-Older adults (65+years): 7-8 hours
The amount of sleep you get each day is important, but other aspects of sleep contribute to your health and well-being. Good sleep quality is also essential. The good news is there are compounds found in food such as serotonin, tryptophan, melatonin, calcium, and magnesium that may help you both fall and stay asleep.
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Foods That Help You Sleep
Eating the foods listed below is a great way to improve the quality and duration of your sleep naturally.
1. Nuts
Eating walnuts and almonds is a great way to boost serotonin levels. The powerful nutrient package of these nuts also includes melatonin that helps regulate the sleeping and waking cycle. Eating walnuts or almonds can increase blood levels of melatonin, helping you sleep more soundly.
2. Milk
Warm milk is a frequently used home remedy to promote sleep. Milk contains tryptophan—an amino acid that causes sleepiness. Milk also contains carbohydrates, which makes the tryptophan more available to the brain, making you tired.
3. Kiwi
According to the Sleep Foundation, if you have problems sleeping, eating two kiwis before bed can increase your sleep duration by an hour over the course of a month.
4. Cherries
Cherries are rich in melatonin, tryptophan, potassium, and serotonin. Studies show drinking a cup of tart cherry juice twice daily can help you fall asleep faster and wake up less often during the night.
5. Salmon
Salmon is one of the best foods that help you sleep better as it is high in vitamin B6, which is needed to make melatonin. There’s evidence that eating 10½ ounces of Atlantic salmon three times a week can help you fall asleep more quickly and function better during the day.
6. Chamomile
Chamomile is a traditional medicinal plant used as a mild sedative. Some studies suggest that drinking chamomile tea can improve sleep quality and relieve anxiety.
7. Sweet Potatoes
Sweet potatoes are good sources of potassium, magnesium, and calcium to promote good sleep. Because of their low glycemic index and high fiber content, sweet potatoes are the best type of potato for people with diabetes.
8. Jasmine Rice
Jasmine rice is a long-grain variety of rice commonly used in South Asian cooking. Research shows eating jasmine rice as part of the evening meal can shorten the time it takes to fall asleep.
Good Sleep Habits
Eating above mentioned foods that help you sleep better is important but having good sleep habits is equally important to help you get a good night’s sleep. Here are some habits recommended by the CDC to improve your sleep health:
1. Be Consistent
Go to bed at the same time each night and get up at the same time each morning, including on the weekends
2. Unplug
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom
3. Watch What You Consume
Avoid large meals, caffeine, and alcohol before bedtime.
4. Get Active
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
RELATED: 10 Tips for a Better Night's Sleep
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
