Sleep experts at Bestmattress-brand analyzed multiple scientific studies that have been medically reviewed, and found three fruits that aren't just good for improving gut health, but also improving quality of sleep.
Here's three foods that you can utilize as spa snacks to help your clients get a better quality of sleep and increase their overall health and wellness.
1. Tarte Cherries
Tarte cherries (Montmorency cherries) or tart cherry juice have been found to provide sleep benefits. It was discovered that consuming two one cup portions of tart cherry juice daily, results in the ability to fall asleep faster, more overall sleep time and significantly less awakenings.
This fruit contains a higher concentrations of melatonin, which is a hormone that regulates circadian rhythm and promotes healthy sleep for your clients. Tarte cherry juice also increases the bioavailability of tryptophan, which has been found to decrease the time taken to fall asleep. The enzymes within the cherries keep the tryptophan in the body longer, which also promotes longer asleep.
Pure tarte cherry contains antioxidants, vitamins and fiber that offer other health benefits such as reduced muscle soreness, reduced inflammation, improved brain function and a strengthened immune system. When adding the fruit or the juice into their bedtime routines, recommend your client to consume daily in the morning, and one to two hours before bedtime for optimal effects.
Related: 4 Tips for a Restful Night's Sleep
2. Kiwi
Kiwifruit are known for their significant number of nutrients and antioxidants, as well as high levels of fiber, folate and potassium. Kiwis have also been said to have sleep inducing qualities, allowing those who eat it before bed to fall asleep faster and for longer. It has been observed that the high antioxidant capacity, serotonin and folate content of the fruit may contribute to sleep quality.
Serotonin is one of the key chemicals found in high doses in kiwis. It is an end product of L-tryptophan metabolism, which is related to rapid eye movement (REM) sleep and low levels may cause insomnia. Folate deficiencies can also lead to symptoms of insomnia and fatigue, thus the levels of folate in kiwis could improve sleep quality for your clients dealing with these sleep conditions. It has also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects as well.
The research showed that when kiwi was consumed over a period of four weeks, it was found to improve sleep onset, duration and efficiency. The current studies suggest that eating one to two kiwis an hour before bed might cause faster and longer sleep.
Related: 5 Tips for Creating Sleep Wellness Programming
3. Bananas
Bananas are widely known for containing high levels of potassium,. The hormones serotonin and melatonin that are produced as a result of these nutrients are key to falling asleep faster and staying asleep longer.
Tryptophan can also be found in bananas, which has been shown to enhance your clients' quality of sleep. Bananas are also a source of magnesium that helps support a healthy circadian cycle. Magnesium also impacts the hypothalamus, a region of the brain that regulates the pituitary and adrenal glands. These glands enhance the stress hormones when magnesium levels are low. A banana can be the ideal food type to help your clients relax before bed.
A banana's additional potassium aids in successfully stopping and starting muscle contractions, reducing the chances of cramps and spasms during sleep. The combined nutrients and chemicals, and impacts these have on the body, make bananas a great spa snack to help those who struggle to sleep.
