Foods That Will Help You Sleep Better

Have you ever had those nights when you've been trying to fall asleep yet your body just won’t cooperate? When you’ve been lying there for 10 minutes and you’re telling yourself it’s time to doze off but you can’t even keep your eyes shut? Or perhaps those mornings when, instead of feeling refreshed and energised after waking up, you feel tired? That probably happens to most of us; I've had my fair share of those moments.

Sometimes we think it’s probably stress and the ‘background processes’ running in our heads that make sleeping and waking a little troublesome.

But did you know that your diet also plays a significant role when it comes to the quality of your sleep? Yes, stress and your daily activities may affect your sleep, but so will your choice of food. After all, what we take in can alter our bodily processes – whether it be in a good or bad way.

If you’re looking into improving the quality of your sleep, here are some foods you should consider to help you sleep soundly and wake up fully rejuvenated. Oh and, you don’t even have to run to the supermarket to get them, you’re most likely to find them right in your pantry.

Top 5 Foods to Consider

1. Warm milk
   
   Calcium is necessary for producing melatonin, the hormone that is responsible for telling your body that it is night time and it’s time for bed. Melatonin is in higher levels at night, but sometimes you may need to assist your body in producing melatonin especially when there has been a disruption in your sleep cycle.
   
   And a good source of calcium? Milk, of course! Drinking it warm will also make you feel relaxed, just make sure not to fill it with sugar to avoid the unnecessary increase in energy levels, which is sure to keep you awake.


2. Oats
   
   I know what you’re thinking. Oatmeal is for breakfast, and I won’t argue with that. But oatmeal has its sleep-inducing property, thanks to its ability to stimulate insulin production, which causes you to feel sleepy. It is also rich in melatonin, so you’ll be getting more benefits from a single serving.
   
   So what about in the morning? Well, just make it sure to grab a cup of coffee to go with your oatmeal.
   


3. Chamomile tea
   
   Now, this one is my personal favourites – a cup of chamomile tea an hour before hitting the bed. And that’s not just because I am a big fan of herbal teas, but because chamomile is really powerful when it comes to easing your mind and relaxing your body – giving you the perfect start to getting a good night’s sleep.
   


4. Banana
   
   This trick won’t make you go bananas, don’t worry. The high levels of potassium and magnesium found in banana will, in fact, relax your muscles and nerves, sending you to dreamland in no time. Bananas are also a source of vitamin B6, a water-soluble vitamin that is needed for the conversion of tryptophan to serotonin, which promotes the feeling of calmness.
   


5. Honey
   
   Add this to your cup of chamomile tea or bowl of oatmeal, and not just for the flavour, but to shut off the neurotransmitter that stimulates wakefulness and alertness. Be careful not to go above 1 tablespoon of honey, though, or its effect could be the opposite. Of course, you can always enjoy a serving on its own for a quicker dose of your goodnight syrup.

4 Tips for Introducing New Foods to Your Little Ones

Especially when your child is between the age of 2 and 6, it is often a challenge introducing new foods to them. Seeing them enjoy and like the food immediately can be a hit or miss thing, and it's funny that they often say no to the healthy choices but yes to less healthy foods.

You aren't alone in this though, and neither is there any way to make introducing new foods a lot easier for both you and your child. Here are some things to remember and ways to try that may help with introducing something new to your kid's diet.

Eat what you want them to eat

How many times have you heard the phrase practice what you preach? This is probably one of the best times to apply this. If you want your child to eat something, then they need to see that you are eating what you are trying to make them eat. Else, it would end up in a question of why you are making them eat something that you won't eat yourself.

And basically, if you are trying to tell them that it's healthy, then you really should be eating it as well. After all, what's healthy for them must also be healthy for you. To help your child develop the habit of eating what you are eating, instead of preparing separate meals for your child, cook dishes that everyone can enjoy.

When you're all at the dining table and eating together, it would be easier to convince them to eat what's been prepared as everyone else is enjoying the same food.

Share it with them, instead of making them eat it

Somehow related to the first one, this works perfectly when you are not at the dining table or when you are trying to offer him healthy foods to snack on. What you can do, instead of immediately handing them a bowl of broccoli, carrot and corn, or a salad of fruits (which, to them, may look like you are ordering them to eat it), you can start snacking on it yourself in small bites and offering to share it with them. When your little one sees that you are enjoying the food, they will get curious and be enticed to try it themselves.

You can even take this chance to sit down and chat with them, telling them about the food and why it is healthy for them. And before you know it, they might just develop a liking to their new snack in no time.

Be creative and allow them to be creative

Most parents would prepare the food themselves and the kids rarely see what's going on in the kitchen. While this can work great in many situations, sometimes it also pays to let the children join in the 'fun' of preparing their food.

Also, remember to take some extra steps to recreate how their food looks like – perhaps a presentation that is too attractive for them to resist. In the same manner, if they are helping you, bring out their artistic skills by letting them add their own creativity to the presentation. At least this way, they'll feel a sense of freedom when it comes to their food.

Try and try, and just be patient

Kids just sometimes have that natural urge to resist and say no, and in terms of trying new food, studies show that it could take over 10 times of exposing a child to a certain type of food before they will actually try it. So if your toddler had said no more than five times of being introduced to cauliflower, don't give up too easily.

It doesn't mean that they will never try it or even like it at all, but it just takes maybe a little more times to be exposed to the same food until they take that bite. Well, believe it or not, there are some foods that I've only tried eating after I already had kids, even though I've seen them several times my entire lifetime.