Food you should eat to help fall asleep: RD Dawn Jackson Blatner - Philadelphia News, Weather and Sports from WTXF FOX 29

Food you should eat to help fall asleep: RD Dawn Jackson Blatner

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CHICAGO (FOX 32 News) -

If you're one of the 40 million Americans suffering from sleep disorders, what you eat could be keeping you up at night. Registered Dietitian Dawn Jackson Blatner explains what food will help you sleep and shared some fast facts.

Food & Sleep

Nearly 40 million American men and women suffer from sleep disorders.

Insomnia:

  • 48% of Americans report insomnia occasionally.
  • 22% experience insomnia every or almost every night.
  • Women are 1.3 times more likely to report insomnia than men. LEARN MORE.

Other sleep issues (2005 study):

  • 38% woke up feeling unrefreshed.
  • Almost 1/3 (32%) wake often during the night.
  • 21% of the population reports waking too early, not being able to get back to sleep and difficulty falling asleep.

How much sleep do we need? While there is no magic number, the National Sleep Foundation recommends 7 to 9 hours for adults. On average, it takes about 15- 20 minutes to fall asleep.

FOODS TO IMPROVE YOUR SLEEP

  1. CHERRIES
    • Why It Works: Cherries contain melatonin which may increase length & quality of sleep.
    • Try This: Eat about 18 fresh or dried cherries before bed.
    • LEARN MORE.
  2. CHAMOMILE TEA
    • Why It Works: Chamomile contains apigenin, a flavonoid compound, which may induce a sedative, sleep effect.
    • Try This: Sip 1 large cup of chamomile tea before bed. LEARN MORE.
  3. COW'S MILK
    • Why It Works: Whey protein (which makes up 20% of cow's milk) is cited as the best source of protein to convert tryptophan into the sleepy compound called serotonin.
    • Try This: Drink an 8-ounce glass of milk before bed. LEARN MORE.
  4. BANANA
    • Why It Works: Bananas are known for being a good source of potassium. Research suggests getting enough potassium will help you stay asleep and boost your sleep memory/retention!
    • Try This: Eat 1 medium banana before bed.
    • LEARN MORE.
  5. YOGURT
    • Why It Works: Adequate calcium intake prevent disturbances from environmental noises while you sleep.
    • Try This: Eat a 6-ounce container before bed.
    • LEARN MORE.
  6. ALMONDS
    • Why It Works: Almonds are an excellent source of magnesium (contain 20% recommended daily value), a mineral that when deficient may make it hard to fall sleep.
    • Try This: Eat 1 ounce of almonds (23) before bed.
    • LEARN MORE.
  7. SLEEPY SMELL: LAVENDER
    • Why It Works: The odor of lavender may relax your muscles & heart beat to induce more slow-wave sleep (deep slumber).
    • Try This: Keep lavender potpourri on your night stand or mist bedroom with room spray each night. LEARN MORE.

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