Eat These Healthy Items For A Healthy Sleeping Cycle

Sleep is crucial for people to perform at their best. Healthcare professionals recommend that a person should get at least 7 to 9 hours of daily sleeping to avoid health complications and allow the muscles in the body to recover from the daily damage. Fortunately, maintaining a healthy diet will allow you to sleep much better and improve the overall physical and mental performance of your body. There are many different factors like obesity (ranking Austin as one of the most obese cities with 34% population suffering from morbid obesity) that contribute to a deteriorated sleep. Therefore, professionals and doctors at a chiropractic and primary care clinics recommend losing weight for a night of better and more hypnotic sleep.


Benefits of a Proper Sleep

Going to bed as per your schedule and waking up on time will actually reap different health benefits like:

  • Boosting mood for the coming day.
  • Repairing damaged cells and muscles.
  • Helps maintain a healthy immune system.
  • Reduces mental stress due to daily work and pressure.
  • Enhances the capability to socialize with people.
  • Activates your body for better performance in the coming day.
  • Boosts your ability to perform better.
  • Reduces blood sugar in the body.
  • Relieves from spinal pain.
  • Controls weight gain.
  • Burns additional calories.
  • Reduces inflammation and back pain that help you find spinal decompression in Austin.


Healthy Diet for a Better Sleep

Nutritionists recommend simply eating a balanced diet that mostly consists of fruits, vegetables, and healthy unprocessed carbohydrates. Such foods are a primary source of minerals, vitamins, and healthy proteins which promote a night of better and more comfortable sleep.


Helpful Tips to Avoid Any Disturbances During Sleep

There are a lot of tips that you need to consider if you want to sleep much better. However, some of the most effective ones that come hand in hand with your diet are:

Limit Caffeine

You need to reduce the amount of caffeine intake. Many people especially those who live in colder regions tend to take in a lot of hot beverages like tea and coffee which come with an abundant supply of caffeine. Caffeine is prone to keeping yourself up at night and reducing it will allow you to sleep better. Try replacing your caffeine-induced beverages with other drinks like green tea, chamomile tea, etc. They will have a more soothing effect on your nerves.

Cut Down Alcohol

Alcohol can actually disturb your hormones. It can actually disturb your sleep cycle and destroy your entire sleeping pattern.

Avoid Eating Late

People, who are habitual of eating late, wake up with health issues like heartburn, inflammation, chest issues, blood pressure – which all contribute to sleep issues. Instead of eating late, try eating on time. Also, if possible, consider avoiding spicy and fast food late at night. Furthermore, eating late can also lead to obesity which definitely does not do any better is sleep. When visiting a chiropractic and primary care clinic, the professionals will recommend that you eat at least 5 hours before going to bed.


Side Effects of Poor Sleep

Some common health issues that result due to poor sleeping habits and a disturbed sleeping cycle are:

  • Obesity and weight gain
  • Type 2 diabetes
  • High blood pressure and hypertension
  • Heart issues


Foods That Promote Better Sleep 

By now we are certain that sleep has an impact on every other aspect of your health. Luckily, there are different foods and beverages – rich in minerals that control your sleep cycle and allow you to have more uninterrupted sleep for a longer time. With the help of scientific evidence research based on the nutritional portfolio of these food items, we have shortlisted some of the foods that help you sleep better and become healthier:


The king of dry fruits is also the king of sleeping better. Almonds are rich in a compound called melatonin – a hormone that regulates your sleeping patterns. Almonds are extremely rich in minerals like calcium that relax your muscles. Rich in unsaturated fats and low in sugar but delicious in taste, almonds are a great snack to munch on before meals. They are filling and will allow you to eat less. Although, eating almonds might not be recommended in certain diets like keto. Also, make sure to remain under the recommended intake (1 oz).

Warm Milk

Milk is consumed in ancient traditions of the subcontinent before going to bed. It is quite a remedy to cure sleep apnea. Milk is abundant in vitamin D, melatonin, and calcium which are mandatory for inducing sleep. You can have a cup of light milk tea or some warm milk to get some good nights’ sleep.


According to one research, consuming 2 kiwi fruits at least one to two hours before sleeping will make you get a good night’s sleep and sleep in less time. Kiwi is rich in a lot of compounds that help in sleeping like melatonin, carotenoids, calcium, and potassium. Take 2 kiwi fruits every day for 4 weeks and you will see a significant difference in your overall sleeping pattern. People suffering from weight and obesity should consider reducing processed carbs and replacing them with good quality fruits.

Herbal Tea

Any kind of tea (without milk) can actually have a soothing effect on your senses and nerves. Teas like chamomile and green tea are quite effective in this regard. You can consider them an old and well-known remedy for insomnia. If you don’t put sugar in it, herbal teas normally do not have any calories.


Fish with just the right amount of fat comes with an abundance of omega-3 fatty acids, vitamin D, and serotonin. These nutrients are quite rich in regulating your sleeping pattern. You can consider adding fish or fish supplements to your diet to reap the benefits. Consider having fatty fish like salmon in your dinner once a week and you will see the difference. Salmon is actually quite healthy for your heart. Salmon is actually quite good for obesity. However, if you are suffering from intense pain due to weight, consider seeking an appointment for spinal decompression in Austin to really soothe down the pain that comes with all that excess pressure and pain on the spine.


Cherries are delicious treats that are not only delicious as a topping for your favorite frozen yogurt. Cherries are also known to be quite rich in melatonin which we discussed above as a sleep-regulating compound.

Many nutritionists have also found that cherries have inflammatory properties that can help you reduce pain after working your body. Cherries are an amazing snack rich in fiber and vitamin C and E which help you improve your immunity, digestive system as well as cognitive function. They are also quite low in calories.



Sleeping is extremely important for your body to function properly. You need to get sufficient sleep for your body to get physical, mental, and social benefits. Make sure to consume certain melatonin and calcium-rich foods that will aid you in sleeping. People who suffer from obesity have sleeping problems and you might need to shed a few pounds in order to have a healthy heart and reduced stress. Just make sure that you are consuming these items as per the recommended serving size for the best benefits.


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