"I can't fall asleep!"
Drink milk. We've experienced the magic of milk: how it sends us to sleep. This happens because dairy products have tryptophan, an essential amino acid that promotes sleep (it's used to treat insomnia!).
Have some carbs to go with the dairy. Foods rich in carbs increase the level of the sleep-inducing tryptophan in your blood. So if you're having milk, you can have some cereal with it; if you're eating yogurt, you can have some nuts or a banana, both of which also have tryptophan.
"I keep waking up at night!"
Stop hydrating your body before you go to sleep. If you drink a lot of water before tucking yourself in, chances are you'll wake up in the middle of the night with the urge to pee, or you wake up in the morning with a really full and heavy bladder (which is really uncomfortable, BTW).
Have an orange, kiwi, or another fruit high in vitamin C. According to Keri Glassman, a nutritionist, stress also has something to do with why you can't sleep continuously. Eating something rich in vitamin C, which helps in stress reduction, can relax you enough for the night.
"I get nightmares."
Have some slices of avocado or eat leafy veggies like kale or spinach. Opioid peptides, an amino acid that's found in cheese, may be causing you to get vivid nightmares since they send endorphins and your imagination to overdrive, according to Keri.
Magnesium is associated with decreasing nightmares, so eat something that contains a good amount of it like avocado, kale, and spinach over dinner.
"I wish my dreams were more vivid." and "I wish I could remember my dreams."
Go have that cheese again.
Eat tuna and bananas. They're rich sources of vitamin B6, and studies have seen a correlation between high vitamin B6 consumption and getting more vivid dreams and remembering them.
"Apparently, I snore!"
Eat citric fruits like orange or grapefruit, and some malunggay. Snoring has a lot to do with clogged nasal passages, and people who are overweight are observed to snore more frequently. If you're not overweight, you might have a problem in your sinuses that causes your mouth to open and your uvula (that thing that hangs above your throat) to vibrate, causing the snoring sound. Vitamin C clears the sinuses, so snack up on food rich with it to finally be a silent sleeper.
Remember: Don't pig out. Keep the meals small and light so you don't feel full and stress your digestive tract out. When your digestive system is stressed, you'll feel uncomfortable to the point that you'll have trouble sleeping.
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