Can’t Sleep? Read A Book!
I get that the headline of this story makes it sound like reading books is so boring that it will put you right to sleep. That’s not it at all. Well, I suppose it depends on the book. However, given the option between reading a book and other activities when you’re having trouble falling asleep at night, picking up any book may be the way to go.
It makes sense. There’s a reason parents read books to their children to get them to fall asleep. According to Yahoo!, sleep experts are encouraging adults to pick up books for themselves at bedtime. A study published by the National Institutes of Health shows that reading really can help you fall asleep faster. Just be sure you’re not reading too late or for too long.
Reading a book can also reduce your stress level and calm racing thoughts. Who hasn’t gone to bed with something on their mind, only to spend the night tossing and turning over it? Losing yourself in a book can help, and it doesn’t even take very long. Real Simple reports that reading as few as six pages can reduce stress by up to 68 percent.
What’s all this talk about books? It is 2023, after all. What about watching TV or reading something on a phone, laptop, or e-reader? Bad idea. The light emitted by those devices throws off your body clock and can actually create stress, among other things. In fact, even if I feel my eyes are getting heavy with drowsiness, looking at my phone will reverse that. Suddenly, I’m wide awake again. But the good old fashioned paper pages of a book do the trick every time, even if I like the story.
5 Foods That Can Help You Sleep Through The Night
Eggs
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Eggs are one of the best sources of melatonin among animal products. They’re also loaded with iron and protein, as well as other essential nutrients.
Fish
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Fatty fish like salmon and tuna are rich in melatonin as well as vitamin B6, omega 3 fatty acids, magnesium and vitamin D – all of which promote healthy sleep. One study found that participants who ate salmon three times a week slept better and showed improved daytime functioning than those who didn’t.
Milk
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It turns out that the old school sleep remedy really works, thanks to the melatonin. Milk is one of the best dietary sources of it and it also contains the amino acid tryptophan, which increases concentrations of melatonin and helps you drift off to sleep easier.
Nuts
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According to a 2022 study published in the Journal of Food Composition and Analysis, walnuts were found to have high amounts of melatonin. It’s also found in almonds, hazelnuts, pumpkin seeds and pistachios. Just go for the raw kind because the roasting process has been shown to negatively impact melatonin content.
Tart Cherry Juice
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This is new to me. Apparently, tart cherry juice is an effective sleep aid thanks to all the melatonin in the fruit. You can also just eat the tart cherries to get your melatonin without all the added sugar in the juice.
