Learn to sleep like a pro. Surprising Foods and Habits That Improve Your Sleep Quality

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Not another sleepless night.

Oh, how I have been there.

Tossing and turning at 3:30 a.m. Sliding out of bed, plopping onto the couch, and watching two hours of Emily in Paris — Did you hear she moved to Italy?

At 5:30, I tiptoe back into the bedroom, slip under the covers, and pray for a couple of hours of sleep before my alarm goes off.

Sound familiar? If so, you’re not alone.

A quarter of the population has at least one sleep disorder.

A good night’s sleep can effect your whole outlook on life.

In fact I know several people who were having trouble losing weight and when they got a better nights sleep, their extra pounds came off!

I can almost hear you saying, “But Robin, there’s so much keeping me from getting a good night’s sleep.”

And I hear you.

But here’s the good news: you can take steps to improve your sleep — starting with what you eat and drink.

When you drag yourself out of bed, groggy, distracted, and cranky, before grabbing your first cup of coffee, understand that your lack of sleep is probably not only affecting your physical health but your mental health too, and maybe even more.

When we don’t get sufficient restorative sleep on a regular basis, it can contribute to hypertension, type 2 diabetes, obesity, depression, heart attack, dementia, and strokes — and increase the risk of mental health challenges.

Yikes, is that sleepless night really causing all of that?

So what can you do when it seems like the world is working against us getting a good night’s sleep?

These days, we take in more information than ever. We are on social media for hours every day. We are working longer days.

We spend so much time on our computers and watching TV, which means we’re absorbing more blue light than ever, interrupting our circadian rhythms.

Anxiety adds to our stress, which can affect our ability to get a good night’s sleep.

But here’s the thing, making changes to your diet really can help.

One of the reasons I became a wellness coach was to help people like you feel better. And getting a good night’s sleep is a sure-fire way to feel better.

Because I know you can eat salads all day, every day, but if you aren’t sleeping well, you’re still going to feel sluggish and cranky throughout the day.

Here are some tips to help you improve your sleep:

• Don’t eat at least three hours before going to bed. Eating late can interfere with your sleep quality and brain health. Even small snacks in the evening can turn on your digestive system. If you go to sleep on a full stomach, your body has to split its energy between digestion and the important things your brain needs to do during sleep.

• Don’t drink alcohol. I know this one stinks, but skipping the evening glass of wine (or two) will dramatically improve your ability to fall asleep and stay asleep. Alcohol interrupts your REM sleep — the deep sleep you need to heal and feel rested.

• Increase the amount of fiber you eat. A study showed that greater fiber intake predicted more time spent in the stage of deep, slow-wave sleep. So add more fiber-rich foods to your diet.

• Cut down on sugar. Sugar can spike your energy and stimulate your brain, which affects the quality of your sleep. So put down the Halloween candy!

What foods should you eat to help improve your sleep?

In addition to adding more fiber to your diet, here are some foods that can help:

• Pumpkin seeds: contain high levels of tryptophan and magnesium. Just 2 oz of seeds can help improve your sleep.

• Kiwis: contain serotonin and folate. A 2011 study found that 24 adults who ate two kiwis each evening, after four weeks, fell asleep faster and stayed asleep longer.

• Mushrooms: are good sources of melatonin, tryptophan, and folate. Try lion’s mane mushrooms, which can reduce depression and anxiety.

• Whole grain rice vs white rice: whole grain rice is a complex carbohydrate, better for your health than white rice.

• Oats: contain high levels of melatonin and fiber, which can help you get a good night’s sleep.

• Pistachios: are high in melatonin.

• Almonds: are rich in tryptophan, melatonin, and magnesium. Eating just 10 almonds can aid sleep.

If you’re having trouble sleeping, why not try one, or more of these suggestions to help you get a good night’s sleep?

Then see how a good nights sleep affects how you feel throughout the day.