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One of the most common complaints from adults is not being able to sleep well at night. While that can be a discussion you have with your doctor, here are 10 foods to help us relax and rest:<\/p>\n
(1) Kiwi.<\/strong> This fruit is full of vitamins C and E, plus serotonin and folate. These can help us sleep longer.<\/p>\n (2) Soy<\/strong>. Rich in sleep-enhancing isoflavones. People who eat the most soy foods reported a deeper, more sustained, sleep. Research shows that isoflavones help regulate the sleep\/wake cycle.<\/p>\n (3)<\/strong> Fish<\/strong>. Especially salmon, halibut, mackerel, and tuna help boost production of B6 which helps produce melatonin. Melatonin is a hormone made by the pineal gland in the brain. It helps our body know when it\u2019s time to sleep and wake up.<\/p>\n (4 ) Tart Cherry Juice<\/strong>. A study by the University of Rochester in New York found older adults who drank two 8-oz. glasses every day (1 a.m. and 1 p.m.) enjoyed sleep improvement compared to taking the herb valerian.<\/p>\n (5) Fiber-rich foods.<\/strong> Nuts and whole grains promote the restorative \u201cslow-wave\u201d sleep according to the Journal of Clinical Sleep Medicine.<\/p>\n (6) Calcium-fortified\u00a0<\/strong>yogurt.<\/strong> Calcium helps\u00a0the brain use the amino\u00a0acid tryptophan to manufacture melatonin. Another benefit of melatonin is the ability to shift biological rhythms, such as sleep disorders and delayed sleep phase disorders, like jet-lag or shift work disorders.<\/p>\n (7) Bananas<\/strong>. Rich in tryptophan, potassium, magnesium, and B6.<\/p>\n (8) Walnuts<\/strong>. Eating a handful of walnuts an hour before bed provides fiber-supporting, restorative, slow-wave sleep. This was the conclusion of a study in the journal \u201cNutrition\u201d. Plus, walnuts are a good source of tryptophan, which makes serotonin. University of Texas research found that walnuts contain their own source of melatonin.<\/p>\n (9) Dark, leafy greens.<\/strong> Kale, spinach, and collard greens are magnesium-rich greens that help us de-stress and go to sleep.<\/p>\n (10) Almonds and Dates<\/strong>. Almonds are powerful antioxidants which are low in carbs, but high in healthy fats, protein, and fiber. Plus, they have a high amount of magnesium which improves blood sugar control. Magnesium has also been shown to improve sleep quality. According to \u201cMy Weekly,\u201d eating 8 almonds and 2 dates at breakfast is the key to a good night\u2019s sleep. The combination is known to stabilize blood sugar and help your body produce vital melatonin later in the evening to help you sleep.<\/p>\n Rest easy knowing that American Retirement Advisors can assist you with your Medicare, and investment decisions, which can bring you peace of mind and, in turn, a better night\u2019s sleep. Call us if we can help.<\/em><\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"