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Summary of Transcript:
The video discusses how certain foods can improve sleep quality. Following a specific diet is unnecessary, but incorporate foods with evidence-based research instead. The first food is tart cherry juice which contains melatonin and tryptophan; a quarter to a half cup of this juice can improve sleep by 84 minutes. Raw milk, specifically cheese, enhances sleep quality before physical activity due to its protein and tryptophan content. Soluble fibers like psyllium husk, flax, chia seeds, and shirataki noodles also enhance sleep quality by improving slow-wave restorative sleep through changes in the gut microbiome. Turkey is high in protein, which is linked to improving sleep quality. Chamomile tea is also effective in improving sleep quality as it contains adipogenic, which binds to benzodiazepine receptors, similar to anti-anxiety medication. Other foods that enhance sleep quality include kiwi, fatty Fish, magnesium-rich foods, and herbal supplements like valerian root.
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Summary of Description:
This content is about 10 foods that can help improve sleep quality. These foods can help with relaxation, regulation of sleep hormones, and reduction of inflammation. The foods include tart cherry juice, milk, fiber, turkey, chamomile tea, fatty Fish, kiwi, watermelon, pistachios, Brazil nuts, and hummus. The content also includes a discount code for Seed products and references for further reading.
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Ditch the Melatonin – Eat These 10 Foods to Sleep Like a Rock
Getting a good night’s sleep is essential for our mental and physical well-being. Lack of sleep can lead to many health issues, including an increased risk of obesity, heart disease, and diabetes. While melatonin supplements are often advertised as quick fixes for sleep problems, they can have unwanted side effects. Instead of taking pills, try incorporating these 10 foods into your diet to improve your sleep quality.
1. Tart Cherry Juice
Tart cherries contain melatonin naturally and have been shown to improve sleep quality and duration. A small study found that drinking tart cherry juice twice a day improved sleep time for participants with insomnia.
2. Milk
Milk contains tryptophan, an amino acid that promotes sleep, as well as calcium and magnesium, minerals that have a relaxing effect on the body. Warm milk before bed has been a traditional remedy for insomnia.
3. Fiber
A diet is high in fiber has been linked to better sleep quality. Insoluble fiber, found in foods like whole grains, carrots, and broccoli, helps promote feelings of fullness and reduces nighttime snacking.
4. Turkey
Like milk, turkey contains tryptophan, which can help promote sleep. It also contains protein, which helps regulate blood sugar throughout the night, preventing blood sugar spikes that can disrupt sleep.
5. Chamomile Tea
Chamomile tea has been used for centuries as a natural sleep aid. It contains apigenin, a flavonoid that binds to receptors in the brain that promote relaxation and reduce anxiety.
6. Fatty Fish
Fatty Fish, like salmon, tuna, and mackerel, are rich in omega-3 fatty acids, which have been shown to improve sleep quality. Omega-3s also have anti-inflammatory properties, which can help reduce inflammation that can interfere with sleep.
7. Kiwi
Kiwi is a natural source of serotonin, a neurotransmitter that promotes relaxation and helps regulate sleep. A small study found that eating kiwi before bed improved sleep onset and duration in adults with sleep problems.
8. Watermelon
Watermelon is high in the amino acid citrulline, which our bodies convert into arginine, which can help promote relaxation and better sleep. It also contains lycopene, a powerful antioxidant that can help reduce inflammation.
9. Pistachios
Pistachios contain several compounds that can promote better sleep, including protein, magnesium, and B vitamins. They also have a lower calorie count than other nuts, making them a good choice for a pre-bedtime snack.
10. Brazil Nuts
Brazil nuts are an excellent source of selenium, a mineral that can help regulate the body’s sleep-wake cycle. They also contain magnesium, which can help promote relaxation and reduce muscle tension.
11. Hummus
Hummus is made from chickpeas, which are high in tryptophan and vitamin B6, a vitamin that helps convert tryptophan into serotonin. Eating hummus with vegetables is a great way to get fiber and protein before bed.
In conclusion, these 10 foods can help improve sleep quality naturally without using melatonin supplements. Incorporating them into your diet can have a positive impact on your overall health as well. Don’t forget to use code THOMAS30 for 30% off your first order from SEED to support this channel and to keep getting quality content for free.
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Source Description
Use Code THOMAS30 for 30% off Your First Order from SEED: https://www.seed.com/thomasyt
Ditch the Melatonin – Eat These 10 Foods to Sleep Like a Rock
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References
https://www.sciencedirect.com/science/article/pii/S2212267222000387#bib24
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617749/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247642/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621741/
https://onlinelibrary.wiley.com/doi/10.1002/ptr.6349
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/
https://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf
https://academic.oup.com/ajcn/article/85/2/426/4649589?login=false
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
https://pubmed.ncbi.nlm.nih.gov/18250494/
Timestamps ⏱
0:00 – Intro – These 10 Foods Improve Sleep Quality
0:34 – Tart Cherry Juice
1:15 – Milk
2:23 – Fiber
4:08 – Use Code THOMAS30 for 30% off Your First Order from SEED!
4:39 – Turkey
5:44 – Chamomile Tea
7:16 – Fatty Fish
8:24 – Kiwi
9:38 – Watermelon
10:59 – Pistachios
11:32 – Brazil Nuts
12:18 – Hummus
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