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5 Easy Ways to Naturally Get a Better Night’s Sleep


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Did you know that 35.2 percent of all adults in the U.S. sleep less than seven hours per night? This can have a significant impact on wellbeing, since sleep is one of the most influential and crucial aspects of promoting proper health and productivity. But why is it so hard for us to get a good night’s rest? It may be as simple as our food choices.

It’s estimated that 35 percent of Americans suffer from insomnia. Common health conditions affecting sleep include obesity, acid reflux, anxiety, diabetes, pain, and chronic asthma. Diet and lifestyle are strongly tied to a good night’s sleep along with improving overall health.

So, what are some natural ways that we can promote a better night’s sleep? Here are five tips to get a better night’s rest naturally.

TIP #1: Avoid blue-light exposure and EMFs

Two hours before sleep, don blue-light-blocking glasses to allow your natural production of melatonin to increase. You can also turn down the brightness on your phone and computer screens to help. And speaking of problems caused by electronic devices, some people are more sensitive to EMF than others. If you are sensitive, consider turning off your home WIFI before bed. 

TIP #2: Eat melatonin-producing fruit

Fruits such as grapes, strawberries, tart cherries, goji berries, and kiwi have all been associated with raising melatonin levels naturally. Quality matters, so finding organic, high-quality fruits are your best option.

TIP #3: Eat nuts

Nuts like pistachios, almonds, and walnuts are high in magnesium and zinc, and therefore, can help you in getting a better night’s sleep. Organic and raw are the best way to consume nuts (try not to go for the roasted or salted varieties) at a moderate quantity of about one ounce. 

TIP #4: Keep a healthy diet

An overall balanced and consistent diet is recommended, particularly the Mediterranean diet. In addition to five to seven servings of fresh fruits and vegetables, including those that help stimulate melatonin productions (tomatoes and peppers are particularly high in melatonin), augmenting your diet with omega-3 fatty acids and vitamin D is associated with deeper and more sustained sleep.

TIP #5: Follow the basic don’ts 

Don’ts are as important as dos: avoid caffeine after noon, do not overeat (this will only make you sluggish and sleepy—not sleep better), try to stop eating three hours before bed, and avoid alcohol before turning in for the night. Alcohol can help you fall asleep, but the sleep will not be maintained nor deep.

Looking for more ways to catch some zzzs? Pair your healthy eating habits with plant-based sleep solutions. Check out our review of 6 CBD, CBN, and CBG products that encourage better sleep. After all, consistent and healthy shut-eye can boost immunity, strengthen your heart, prevent weight gain, increase productivity, and generally make you a happier, healthier human being.

About The Author
Vikki Petersen

Vikki is a certified nutritionist, certified functional medicine practitioner, chiropractor, and founder of the renowned Root Cause Medical Clinics in in Saratoga, California, and Clearwater, FL. She is co-author of The Gluten Effect, a bestselling book that has been celebrated by leading experts as an epic leap forward in gluten sensitivity diagnosis and treatment. Her second book is entitled Hiatal Hernia Syndrome, where she again tackles a health condition affecting millions for which conventional medicine has no answers.