//Sleep Tip #2: What do bananas, tuna, and yogurt have in common?

Sleep Tip #2: What do bananas, tuna, and yogurt have in common?

By | 2014-09-09T21:56:59+00:00 June 13th, 2014|Recent Posts|0 Comments

Bananas, tuna and yogurt all help you sleep better! Certain foods have essential vitamins and minerals that help you get a good night sleep. Those essential nutrients are magnesium, potassium and calcium. All of these nutrients work together to improve sleep.

Magnesium:

Research has shown that one cause of insomnia may be the lack of magnesium. Magnesium is one of the key components to help regulate sleep. It isn’t uncommon for you to have a magnesium deficiency. As much as 80 percent of Americans don’t get enough magnesium in their diet.

Magnesium rich foods:
1.) Avocados
2.) Bananas
3.) Brown rice
4.) Dark leafy vegetables: Spinach, Chard and Kale
5.) Nuts and seeds
6.) Oatmeal
7.) Quinoa

Potassium:

Is most often referred to as the “good salt.” Potassium and magnesium both serve as nerve and muscle relaxers. In order for you to get the sleep you need/deserve your body needs to be able to relax, which is why potassium is a vital nutrient.

Potassium rich foods:
1.) Beets
2.) Molasses
3.) Nectarines
4.) Oranges
5.) Pistachio
6.) Sweet potatoes
7.) Tuna

orangespistachio

Calcium:

Calcium is important for more than just your bones. James F. Balch, M.D. author of Prescription for Nutritional Healing said, ”The lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” Calcium plays a huge role in REM sleep. One study, published in the European Neurology Journal, found that disturbances during the very important REM deep sleep are related to calcium deficiency.

William Sears, M.D said “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.” Tryptophan is in turkey and the reason you feel drowsy after your big Thanksgiving feast. More info about calcium and its role in sleep can be found at http://www.medicalnewstoday.com/releases/163169.php

Calcium rich foods:
1.) Almond milk
2.) Broccoli
3.) Milk
4.) Oranges
5.) Soybeans
6.) Sunflower seeds
7.) Yogurt

brocsunflower-seeds-1139_640

If you notice you aren’t sleeping through the night or just not as well, try incorporating these nutrients and foods more frequently into your diet.

To find more foods rich in magnesium, potassium and calcium visit these sites:

1.) http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php
2.) http://www.doctoroz.com/slideshow/magnesium-grocery-list
3.) http://www.eatright.org/Public/content.aspx?id=4294967541
4.) http://www.health.com/health/gallery/0,,20721159_10,00.html
5.) http://www.webmd.com/food-recipes/features/potassium-sources-and-benefits?page=2
6.) http://www.webmd.com/food-recipes/features/10-calcium-rich-foods
7.) http://www.huffingtonpost.com/2012/04/25/calcium-food-sources_n_1451010.html