DIET&FITNESS Published October8, 2014 By Staff Reporter

Foods for a Good Night's Sleep

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Diet, exercise, and sleep are considered the three pillars of vitality and health. The effects of exercise on sleep are continually gaining familiarity with the general public, but the impact of diet on sleep is still building recognition through research.

Advice such as "avoid caffeine late in the day" or "drink warm milk before bedtime" may be known by many, but there are not enough research findings to support these claims.

Meanwhile, a group of researchers in Taiwan have studied how kiwi could help in peaceful slumber, and they discovered a link between kiwi and substantial improvements in both sleep quantity and sleep quality. The researchers attributed this to kiwi's high antioxidant and serotonin levels.

Research has also found that bananas provide a boost of tryptophan, the sleep-inducing hormone. Oats also help provide a good night's sleep, with its high magnesium and calcium content. In fact, several studies conducted in Europe and the U.S. have discovered that combining the two minerals could lead to deeper, less interrupted sleep.

Medical News Today confirms that milk, which for ages has been heavily relied on for better sleep, along with super food kale, help prevent interruptions in REM sleep (Rapid eye Movement).

Health and wellness outfit Mind Body Green recommends concocting a smoothie containing these foods for the best night's sleep possible. Known as the "Ultimate Pre-Sleep Smoothie", the drink is claimed to taste phenomenal and can help deliver powerful nutrients to the body.

Ingredients are: 1 kiwi, 1 frozen banana, ½ cup uncooked oats, 2 cups kale, 1 tbsp. honey, 1 tbsp. almond butter, and ½ cup milk/ soy milk.

Vegans, lactose-intolerant individuals, or anyone who does not take dairy products could use soy milk instead of regular milk. Soy milk has also been found to have unique sleep-improving capabilities. Honey, meanwhile, stabilizes blood sugar levels throughout the night, with its ideal fructose to glucose ratio.

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