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17 Tips On What To Eat To Have Better Sleep

You slip into your PJs, pull down the covers, and get ready to curl yourself into bed for a good night of sleep. No matter how hard you try, you end up tossing, turning, counting sheep, and having a hard time getting the fulfilling night of sleep that you know you need. There are a lot of things that can interrupt your sleep-wake cycle and interfere with getting rest. As much as 27 percent of the population has a hard time sleeping, and there are a lot of factors that can be involved. What you may not know is there are certain foods you can eat to have better sleep. 

1. Have a Cup of Warm Milk


Milk contains two elements that have an effect on how well you rest: tryptophan and melatonin. There is also some soothing effect of sipping on a slightly warmed cup of leches before bed just like you may have done as a child. 

2. Eat Cottage Cheese & Fruit



Low levels of serotonin in the brain can contribute to insomnia, scientifically speaking. Cottage cheese is rich in an amino acid well known to boost serotonin levels called tryptophan. Slice up your favorite berries or fruits and enjoy a late-night snack of fruit and cottage cheese to help you get more rest. 

3. Snack On Nuts Before Bed


Nuts are known for being all kinds of healthy, with some pretty astounding health benefits, but this natural crunchy food may also encourage better sleep. Grab a handful of walnuts, almonds, or even peanuts as an evening snack. These crunchy treats are known for producing melatonin, a valuable bodily hormone that regulates your sleep cycle. 

4. Enjoy Sliced Kiwi Fruit


Fruit is almost always a safe bet for a late-night snack because it helps keep you feeling fulfilled through the night with its natural sugar, but certain fruits like kiwi are even greater for helping you sleep. Having two kiwis before bed can improve your amount of sleep by a full hour over a 30-day period. 

5. Sip Chamomile Tea



Warm tea is naturally a relaxing, soothing beverage to sip at bedtime. Pick up chamomile tea, which is known for its relaxing properties, and brew a cup at bedtime to help you unwind, destress, and relax. 

6. Eat a Handful of Whole Tart Cherries


Tart cherries are naturally rich in antioxidants, but they can also help with the production of melatonin. Grab a handful of tart cherries in the evening after a meal if they are available. If no fresh cherries are available, try a small glass of chilled tart cherry juice. 

7. Have Some Popcorn


Popcorn is naturally filling because it is full of fiber and simple carbohydrates, which means it will curb hunger pains through the night. However, these very same components can help your body absorb tryptophan so you sleep more peacefully. 

8. Munch On a Cup of Rice


Rice helps raise your glycemic index, so it will naturally help lull you to sleep a little faster than usual. White rice, brown rice, and just about any rice will have the same effect, but jasmine rice is known to be the best for encouraging rest. 

9. Eat a Banana


Bananas are a good treat to incorporate into your daily diet because they have so many healthy advantages, but having one at bedtime is also a good idea. Loaded with tryptophan and magnesium, bananas can help you fall asleep faster and sleep better when you do fall asleep.  

10. Treat Yourself to Oatmeal


Warm and easy to eat, oatmeal is usually thought of as a breakfast food, but there’s no rule against having a small treat of warm oatmeal near bedtime. Oats are a known source of melatonin and give you a healthy dose of simple carbs, which can make you feel drowsy. 

11. Crunch On Some Leafy Green Lettuce


Lettuce contains lactucarium, which reacts in the brain a little like a low dose of opium. Therefore, having a salad close to bedtime that is mostly leafy green or red lettuces can actually have a sedative effect and help you get to sleep faster.  

12.  Munch On a Few Pretzels


Pretzels are salty, fulfilling, and a good way to soothe the munchies at bedtime. Made with simple ingredients, pretzels are also a safe snack in moderation. Beyond all that, pretzels also give you a quick glycemic boost, which helps tryptophan enter the bloodstream where it can seep into the brain and help you fall asleep faster. 

13. Have Some Tuna



Fatty fish like salmon and tuna, even from a can, is rich in vitamin B6. To produce the right levels of melatonin and serotonin, your body needs this vitamin B6. If you need a little help getting to sleep at night, try munching on some canned or fresh tuna.

Read: 17 Latino Foods That Taste Great, But You Should Avoid Eating Too Often

14.  Enjoy a Bowl of Lentil Soup


Rich in magnesium, a good bowl of lentils can definitely help you sleep better when you head off to bed. Lentils are most often served in soups, and a hearty bowl of lentil soup in the evening may be one of the best meals you can have to help you rest easy. 

15. Eat Some Hummus


The primary ingredient in hummus is chickpeas, and chickpeas are naturally a good source of tryptophan, folate, and vitamin B-6. The combination of these three important components helps regulate sleep patterns so you sleep better through the night.

16. Grab a Spoonful of Peanut Butter


Rich in tryptophan and really filling, peanut butter has been a long-prized bedtime snack for good reason. Slather some creamy or crunchy peanut butter on whole wheat toast or crackers and enjoy guilt-free before bed to sleep well. 

17. Eat Some Fresh Pineapple


Melatonin goes on a natural decline as you get older, which can really mess with your ability to sleep through the night. Pineapple is a natural melatonin booster. Studies have shown that melatonin levels are boosted by 266 percent after eating pineapples.

21 Things That Would Happen If Stranger Things Was A Telenovela

things that matter

21 Things That Would Happen If Stranger Things Was A Telenovela


We all know that there is nothing better than the Netflix hit series Stranger Things, except maybe your favorite and cheesy (you know it is) Telenovela. Netflix has come a long way past conventional television, bringing us on demand series at the click of a button. So what would happen if they were blended together, cliches and all; and Stranger Things was a Telenovela? I don’t know about you, but seeing as I grew up always having to backseat watch several Telenovela’s to the point where I started liking them myself, and now as an adult and enjoying the unique Science Fiction aspects of Netflix’s Stranger Things, I can’t help but wonder… Well, let’s go ahead and speculate, remember, spoilers are coming now:

1) Wedding Drama


As per most Telenovela, there simply has to (has to!) be some sort of drama on a wedding. The thing that comes to mind would be our Joyce Byers and Bob Newby, the short-lived fling during Season Two that left many fans heartbroken – well, as a Telenovela, there definitely would have been a wedding crashed by Demogrogons! Imagine it.

2) Evil Twins


Did you ever consider that Will Byers would have an evil twin brother, separated at birth by some stranger circumstance and now he works for the Mind Flayer? Because as a Telenovela, it would definitely have!

3) The Mob owns the Town


Unfortunately as a Telenovela, the quiet rural town of Hawkins would undoubtedly be a drug/crime capital. We all know the Sheriff would be in on it, too!

4) Cat Fights


Slapping is just another way of greeting people in Telenovela (if it isn’t it might as well be), but with all the drama unfolding, guaranteed there will be plenty of action! Especially when fan favorite Billy Hargrove came onto set in Season Two, there was definitely some fighting over him!

5.) Nancy would have a Mysterious Illness


Nancy Wheeler is the hearthrob of Stranger Things, so it isn’t surprisingly to assume that she would find herself suddenly ill, perhaps fatally so… but don’t worry, we know these things are usually cured the next day.

6.) Coma, coma, and coma!


Par for course with Telenovela, aside from strange illnesses, at least one or more cast members needs to fall into a coma. It is pretty much mandatory at this point.

7) Actors and actresses will change. A lot.

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Contracts end all the time, or some on set drama happens. All we know is whenever a character is set to have an actor change, it’s usually not-too-subtle.

8) Last Second Saves


Get ready for there to be virtually no danger for your favorite characters, because as long as the audience loves them, in a Telenovela they will always get rescued or saved at the last second! In this case, Eleven would definitely be a savior!

9) Someone who can’t get pregnant, will get pregnant.


Nancy Wheeler, the previously mentioned heart throb, already has several guys gunning for her. In a Telenovela world, you bet she would be pregnant… and more than likely, not know who the father was until the last second blood test shocks everyone! Now we certainly hope that this would not occur, but this is just the type of drama that comes with this hybrid of Netflix and Tv series style writing.

10) Aging will happen overnight.


Eleven briefly disappears for a couple months. In a Telenovela, when she returned, she would not only be significantly older, but would have a different actress! That would be kind of interesting, don’t you think? I can already imagine all fans rising up in refusal after the actresses are switched!

11) The Forbidden Love


Everyone hated Billy Hargrove during his debut in Season Two, but in the Telenovela world he would undoubtedly be the dark, handsome new comer that steals the heart of… Karen Wheeler! We saw this casual flirt near the end of the Season Two, but in Telenovela, it would be a fullblown affair! It comes with the territory of being the residential bad-boy, I guess.

12) Split Personalities


One of our favorite characters (most likely Dustin) would have a split personality, and that personality would more than likely be evil. That’s just how it goes, and we do sort of see this behavior from Will in Season Two, seeing as he works as a spy for the Mind Flayer. 

13) Baby Drama


Aside from the fact that most people will be getting pregnant at some point or another, there would definitely be some fuss over the children. Whether it is who-is-the-father, switched babies at the Hospital or even stolen babies; something would happen. We just know it!

14) The Dead Would Return


Too soon? Definitely too soon for me, the water works were in full effect! We all thought they killed that evil (or amazingly good) character, but guess who miraculously survived? That same guy. Come back to us, Bob.

15) Medical Marvels


Sure, mysterious illnesses might pop up… but fatal gun-shot wounds or accidents? Somehow, someway… the characters would survive… after a suspenseful stay in the Hospital, of course.

16) There would be a Car Crash


This one goes without saying. Is it even a Telenovela if someone doesn’t get into a car accident? Let’s just hope the victim isn’t Billy’s car!

17) Ups and Downs


The good news would come, the bad news would follow shortly after, then at the last second; good news again. This is sort of the formula Telenovela follows, and Stranger Things would be a different story with it! I don’t know if I could handle it.

18) The Lovers are… Related!?


We all know the fear that our favorite couple is actually cousins, or siblings… and that’s what Telenovela does! What do you mean Nancy and Jonathan are related!? 

19) Step-moms and Step-dads are EVIL


In many instances the parents or step parents make it their sole duty in life to make the main character’s life an absolute mess. Could you see it happening?

20) Amnesia


One of the main characters (maybe Eleven) would have even worse Amnesia than she already has, complete with forgetting all her friends and loved ones!

21) The Love Triangle


Thankfully Stranger Things already has this going with Nancy, Jonathan and Steve. Still, it’s pretty much required for Telenovela these days.

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