Soothing Snacks: Cherries, Walnuts, and Maca for Better Sleep

Are you having trouble getting a good night's rest? If so, you may want to consider adding some sleep-promoting foods to your diet. Cherries, walnuts, and maca are all tasty options that have been shown to have potential benefits for sleep.

First up, let's talk about cherries. These little gems are packed with melatonin, a hormone that helps regulate your sleep-wake cycle. Plus, they contain antioxidants and other phytonutrients that can help reduce inflammation and improve sleep quality. Some studies have found that consuming cherry juice or supplements may help you fall asleep faster, sleep more efficiently, and spend more time in deep sleep.

Next, let's chat about walnuts. Not only are they a tasty and nutritious snack, but they're also high in melatonin and other nutrients that can help promote relaxation and reduce inflammation. Sprinkle a few on your oatmeal or toss them into a salad for an extra sleep-boosting boost.

Last but not least, there's maca. This root vegetable has traditionally been used to improve energy and stamina, but it may also have adaptogenic properties that can help balance your body's systems and reduce stress. Some studies have found that maca may improve sleep quality and help you fall asleep faster.

If you're looking for an easy way to add these foods into your diet, we've got three indulgent snacks to do the trick.

 

 

While adding these foods to your diet may help improve your sleep quality, it's always a good idea to speak with a healthcare provider before making any changes to your diet. And remember, a healthy diet and lifestyle are important for overall health and well-being, so be sure to include a variety of nutrient-rich foods in your meals and snacks. Sweet dreams!

 

Sources:

Meng X, Li Y, Li S, Zhou Y, Gan RY, Xu DP, Li HB. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017 Apr 7;9(4):367. doi: 10.3390/nu9040367. PMID: 28387721; PMCID: PMC5409706.

Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S. Effects of Diet on Sleep: A Narrative Review. Nutrients. 2020 Mar 27;12(4):936. doi: 10.3390/nu12040936. PMID: 32230944; PMCID: PMC7230229.

Zeng Y, Yang J, Du J, Pu X, Yang X, Yang S, Yang T. Strategies of Functional Foods Promote Sleep in Human Being. Curr Signal Transduct Ther. 2014 Dec;9(3):148-155. doi: 10.2174/1574362410666150205165504. PMID: 26005400; PMCID: PMC4440346.

 

 

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