According to the CDC, adults should get 7 or more hours of sleep each night, but due to life's stressors getting to sleep and staying asleep may not be that easy to do. With autumn's falling temperatures right around the corner, nothing may seem more appealing than a cozy evening spent in bed—so what can we do when all we want is to drift off into dreamland, but just can't?
Thankfully, there is a whole bevy of fall foods that can help us get that shut-eye we so desperately want and need. From calming foods that make appearances in some of our favorite holiday pies, to spices that can be easily found right in our kitchen cabinets, here are 7 surprising fall ingredients that can help us catch those well-deserved Z's.
Almonds
According to the Sleep Foundation, nuts can help people sleep better due to the levels of rest-inducing magnesium that is found in them. One type of nut that is packed with this helpful mineral is the almond, the popular ingredient that makes appearances in everything from apple cobblers to autumn goat cheese salads. For instance, eating just one ounce of almonds will fulfill 20% of the daily recommended magnesium intake.
Apples
It is hard to deny that apples are one of fall's main stars. Whether picked during a weekend at an apple orchard or baked into a tasty apple pie, apples are all around us in abundance during these cooler months. Besides being a fabulous fall treat, apples are also a food that can help you sleep better. According to Ambrosia Apples, apples have a good amount of Vitamin C in them which can help lower your blood sugar and blood pressure, and can also help improve breathing. This, in turn, can help you get to sleep faster and help you stay asleep longer.
Sweet Potatoes
Sweet potatoes, whether baked into a homemade pie or served alongside turkey and stuffing during Thanksgiving, are a delicious accompaniment to any fall meal. They also have great relaxing qualities that can help you get better shut-eye. For instance, sweet potatoes are packed with fiber. In a 2016 study, research found that higher fiber intake correlated with "more time spent in the stage of deep, slow-wave sleep." Because of this, sweet potatoes may make a great snack to have before bedtime.
Turkey
If you find yourself yawning and getting ready to doze off after enjoying some delicious turkey during Thanksgiving then you are not alone. As you may already recall, turkey contains tryptophan, an essential amino acid that is famous for its calming effects on the body. According to research published in Neuroscience and Biobehavioral Reviews, tryptophan may have mild sedative qualities and may even have the ability to improve sleep for adults who suffer from sleep disturbance.
Sweet Corn
Corn isn't just a common dinner side, but also a delicious dish that is packed with melatonin. Melatonin, which is a hormone produced by the pineal gland, is often taken orally by those who have issues with insomnia and is particularly helpful for those affected by jet lag. Interestingly enough, according to research published in 2017, ingesting melatonin-rich foods, such as corn, can also help achieve better sleep.
Cranberries
Whether slathered on meat or enjoyed in a festive drink, cranberries are one of those fruits that are not only bursting with flavor but are also full of important vitamins. For instance, cranberries are high in Vitamin C which can actually help improve sleep. According to research, lower intake levels of Vitamin C are associated with non-restorative sleep and may also be a contributing culprit behind other sleep issues, such as insomnia.
Nutmeg
Nutmeg is known as a popular spice that is especially used during the fall months to help bring to life some of the tastiest baked goods. Whether you are adding it into your pumpkin pie, using it in homemade casseroles, or sprinkling it on a warm drink, nutmeg is so much more than just a delicious spice. For example, it also can help improve your sleep. According to research, it may help lower blood pressure, can help relax blood vessels, and can also positively affect mood, all of which play a factor in getting a better night's rest.
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