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Three Types of Food to Improve Sleep

Catching More Zzzz’s Is As Easy As 1,2,3…

It’s no secret that this is the time of year to get in shape and lose weight. What many people don’t realize is that getting quality sleep each night goes hand in hand with a healthy lifestyle. The good news is that you don’t have to go to sleep starving to stay in shape. In fact, a light snack before bed might actually aid in getting quality sleep, which in turn improves overall health and energy levels.

whole grain breads

There are also certain foods you can incorporate into your overall diet to improve the quality of your sleep. The health benefits of a successful slumber are countless: sleep helps improve mood, keeps your brain sharp and your immune system strong, your figure slim, and your skin looking youthful. It also lowers your risk of high blood pressure and heart disease. That bedtime snack doesn’t sound so bad now, does it?!

So, if you are having trouble falling asleep or staying asleep, consider adding some of the following three foods to your diet. Chances are you will be snoozing away in no time.


  • Vitamin B6 Boosters

Fish and bananas give Vitamin B6 levels a boost, which in turn produces more melatonin (a sleep-inducing hormone). Chickpeas, fortified cereals, bok choy, and summer squash are some other good options to improve Vitamin B6 levels.


  • Calcium Rich Foods

Some studies have shown that a calcium-deficient diet causes difficulty falling asleep. Calcium-rich foods like yogurt and milk may help overcome challenges dozing off.  Can’t do dairy? Try some dark leafy kale. It goes great in a salad or added to a smoothie.


  • Whole Grains

If you can doze right off and then find you can’t stay asleep, try adding more whole grains to your diet, specifically at dinner. Magnesium-rich foods like bulgur, wheat, and other whole grains can make it easier to fall asleep and stay asleep.


There you have it. You can be healthy without being hungry. Fix yourself some whole grain toast or a tasty kale smoothie and snuggle in for the sleep of a lifetime.


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"I recommend them highly!! I took my 2 year old daughter for a sleep study and was very impressed. Our sleep technician was amazing with her, very patient and kind. The DVD we brought to watch while getting her hooked up got stuck in the TV and they vowed to return it. We got a call the next day checking on our daughter and saying how sweet she was, they mentioned the DVD. Several days later, we received the DVD plus a new copy of the Lion King with a nice note. They are very good at what they do and if they can make a 2 year old feel at ease, they can probably do the same with anyone!!"

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Tempe, AZ

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Steve N.

San Diego, CA

"I was especially impressed with Andrew the Respiratory Therapist who reviewed my study with me and answered my questions. Andrew thoroughly explained everything about the Cpap machine-from start to finish. I never felt rushed and was assured I could contact him with any additional questions or needs. Andrew told me he would follow up with a call in a week and he did. I believe this center performed the study appropriately and the added benefit of having Andrew teach me about the machine and what to expect was a bonus."

Candace M.

Scottsdale, AZ