10 Foods to Help You Sleep Better

cup of tea

Are you constantly tired no matter how much sleep you get? You might not be getting the restful sleep you need, which might result in obstructive sleep apnea in Denver, or OSA. OSA is a sleep disorder that can cause serious health problems. One way to help combat the symptoms might be to change your diet. Let’s take a closer look at OSA, and 10 foods that may help you get to sleep.

What Is Sleep Apnea?

Sleep apnea is a disease characterized by episodes of not breathing during the night. If you snore, wake up with a sore or dry throat, or are persistently tired during the day, you may have OSA. Untreated OSA has been linked to other health problems like diabetes and depression, so if you think you may have it, you’ll need to see your dentist for sleep apnea treatment in Denver as soon as possible.

In the meantime, you might try changing up your diet. Here are 10 foods that may help promote better quality sleep:

1. Walnuts

Walnuts are chock full of nutrients that can do more than just help you sleep. They’ve got omega-3 fatty acids to help your heart, and they have been thought to reduce anxiety and depression as well. In addition, they produce melatonin, a hormone that regulates sleep.

2. Fatty Fish

If walnuts aren’t your thing, you can get healthy fatty acids straight from the source. Fish like salmon and tuna are great ways to get enough omega-3 acids.

3. Almonds

Eating a handful of almonds before bed may promote better sleep. They have melatonin as well as magnesium, which helps you sleep more restfully.

4. Turkey

There’s a reason everyone feels tired after Thanksgiving dinner. It contains an amino acid called tryptophan, which makes you sleepy. It also is jam packed with protein that provides many health benefits, one of which is higher quality sleep.

5. Chamomile Tea

Tea has a reputation of being relaxing, chamomile especially. Chamomile has antioxidants that cut down on inflammation that leads to diseases like heart disease and cancer. One antioxidant in particular, apigenin, binds to receptors in your brain that reduce insomnia and promote tiredness.

6. Passionflower Tea

This tea has been studied for its ability to reduce anxiety. It’s just the thing you need to quiet your worried thoughts before bed and settle in for the night.

7. Milk

A glass of warm milk is a considered a staple bedtime snack, and for good reason. Milk is another food that contains tryptophan, which puts you right to sleep, especially when paired with melatonin.

8. Bananas

These delicious fruits are another excellent source of magnesium and tryptophan. They’re also the best way to get your daily recommended amount of potassium.

9. Oatmeal

Oatmeal can be eaten for more than just breakfast. Its high carb content is great for relaxing and putting you right to sleep. In addition, oats are a good source of melatonin.

10. Cottage Cheese

Packed with proteins that speed up muscle growth and repair, cottage cheese is a perfect bedtime snack. You’ll get the truly restful sleep you need.

If these foods don’t help your OSA symptoms, be sure to contact your dentist for more treatment options.

About the Author

Dr. Gary Radz suffered from sleep apnea himself, which is why he is so passionate about saving others who have it. Unable to use a CPAP machine, he discovered oral appliances and has never looked back. If you live in the Denver area and think you may have OSA, please don’t hesitate to contact Dr. Radz here or by calling (303) 377-5337.

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