Kiwi nuts coconut and a glass of milk
calendar January 30, 2025 folder-open Categories: Well-Being & Better Sleep
Author: Hugo Gardez
To sleep better during the summer, it’s essential to choose foods that promote relaxation and help regulate body temperature. Here are some of the best foods to enjoy for improved sleep on warm summer nights:

  1. Kiwi

    Kiwi is rich in vitamins C and E, potassium, and folate, making it an excellent choice for better sleep. Studies have shown that consuming kiwi before bed can enhance both the duration and quality of sleep due to its high levels of antioxidants and serotonin, a hormone that helps regulate sleep.

  2. Tart Cherries

    Tart cherries, or Montmorency cherries, are a natural source of melatonin, the hormone that regulates the sleep-wake cycle. Drinking tart cherry juice before bed can boost melatonin levels and improve sleep quality. This refreshing drink is especially beneficial during hot summer months.

  3. Fatty Fish

    Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids and vitamin D, both of which help improve sleep quality. Omega-3s increase serotonin production, while vitamin D helps regulate circadian rhythms, which are crucial for restorative sleep.

  4. Nuts

    Nuts, particularly almonds and walnuts, contain magnesium and melatonin, two key nutrients for sleep. Magnesium helps relax muscles and reduce stress, while melatonin helps regulate the sleep cycle. A handful of nuts before bed can help prepare your body for a good night’s sleep.

  5. Leafy Greens

    Leafy greens like spinach, kale, and lettuce are rich in magnesium, which helps relax the body and promote sleep. These vegetables can also help regulate body temperature, which is essential for sleeping comfortably on hot summer nights.

  6. Coconut Water

    Coconut water is especially beneficial during intense summer heat. It’s rich in essential electrolytes such as potassium, magnesium, sodium, and calcium, which help maintain hydration and regulate body temperature. Drinking coconut water before bed can prevent nighttime dehydration and promote deeper sleep. Additionally, coconut water is low in calories and sugar, making it a healthy alternative to sugary drinks.

Conclusion

To improve your sleep during the summer, prioritize foods rich in nutrients that support relaxation and temperature regulation. Kiwi, tart cherries, fatty fish, nuts, leafy greens, and coconut water are all excellent choices to help you sleep better despite the summer heat. Incorporating these foods into your diet can lead to more restful nights and a refreshed, energetic morning.

 


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calendar January 30, 2025 folder-open Categories: Well-Being & Better Sleep
Author: Hugo Gardez