Feed Your Zzzzzzs

There are a lot of factors that can affect your sleep – screen time before bed, too much caffeine, stress are just a few.

But did you know food can play a factor in how quickly you fall asleep, and how soundly you sleep? Add some of these foods to your pre-bedtime ritual and increase your nightly Z’s.
Nuts: Almonds and walnuts are a good source of heart-healthy fats, and they contain melatonin, a hormone that regulates the
sleep/wake cycle.
Cottage cheese: High in lean protein, cottage cheese contains the amino acid tryptophan (of Thanksgiving turkey fame), which increases serotonin levels. Low levels of serotonin can contribute to insomnia, so increasing it can help you rest better. Add raspberries to your cottage cheese for flavor and an added source of melatonin.
Fruit: Different types of fruit can help you get that sweet REM rest. Tart cherries contain melatonin, as do bananas, pineapples and oranges. Eating kiwi before bed has shown to help with insomnia, even increasing sleep duration by an hour over the course of a month for some people. Fruits rich in antioxidants such as prunes, raisins and plums also have a similar effect, helping to counteract stress.
Hot tea: Decaf tea helps the body relax before bed. Options like ginger, peppermint and chamomile are known to be calming.
Dark chocolate: Have a sweet tooth? Don’t worry, dark chocolate does more than taste great. It contains serotonin to help relax your body and mind.
Bon appétit and good night!

Content by Lockton Dunning Benefits with info from: https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep and https://www.goodhousekeeping.com/health/diet-nutrition/g796/sleep-inducing-foods/