Things That Matter

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

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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

 

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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

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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

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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

 

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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

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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

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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

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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

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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

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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

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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

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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

 

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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

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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

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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

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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

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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.

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Radical Feminists Have Seized Control of a Federal Building in Mexico in Protest of the Government’s Apathy Towards Rampant Femicide

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Radical Feminists Have Seized Control of a Federal Building in Mexico in Protest of the Government’s Apathy Towards Rampant Femicide

Last week, Mexican feminist activists took over the National Human Rights Commissions federal building in a move to bring greater awareness to the scourge of gender-based violence and femicide that has racked Mexico for decades.

According to the federal Interior Secretariat, the statistics in Mexico have recently taken a turn for the worse.

Domestic violence against women has became an even more acute problem since the pandemic has forced women to stay insider with their abusers. Emergency distress calls reporting domestic violence have risen by 50%.

The occupation of the Human Rights building is just another chapter in the saga of the “Ni Una Menos” (Not One More Woman) movement, an anti-femicide collective born in Argentina that has steadily been gaining steam in Mexico since 2019.

In recent years, anti-femicide demonstrations have been sparked by various heinous crimes against women or girls that have been largely overlooked by law enforcement officials. 

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Unfortunately, the government of Mexico has appeared to be apathetic to the wave of femicide that is overwhelming the women of their country.

Recently, when President Andrés Manuel López Obrador was asked to address Mexico’s gender violence epidemic, he demurred, stating that he didn’t “want femicide to detract” from the raffle his administration was holding for the sale of the presidential airplane.

As for the feminist activists at the heart of Ni Una Menos and the federal building occupation, the government’s failure to respond to anti-woman violence is the primary fuel for their anger. 

“We’re here so that the whole world will know that in Mexico they kill women and nobody does anything about it,” said Yesenia Zamudio to the LA Times. According to Zamudio, she is still seeking justice for the murder of her 19-year-old daughter four years ago.

The women of Mexico appear to be fed up, grasping at any and all tactics that have the potential to incite change on a grander scale.

Their tactics may seem dramatic to some, but it’s undeniable that they are no longer being ignored. As of now, the radical activists are pulling attention-grabbing stunts like decorating a portrait of Mexican Revolution leader Francisco Madero with lipstick and purple hair.

They’re also making headlines for vandalizing the federal building’s walls and splashing paint on the doors of the presidential palace.

One thing is for sure: something has to change. Otherwise, thousands of innocent women and girls will continue to be raped, abused, and murdered while their perpetrators escape with immunity. 

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Joe Biden Speaks Alongside ‘Fearless Fighter’ Kamala Harris In First Appearance And Recalls Her Family’s Immigrant Story

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Joe Biden Speaks Alongside ‘Fearless Fighter’ Kamala Harris In First Appearance And Recalls Her Family’s Immigrant Story

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After weeks of speculation and anticipation, presidential candidate Joe Biden announced on Tuesday that he has officially picked his running mate.

In a history-making announcement, Biden revealed that he had tapped California Sen. Kamala Harris to be his VP Pick.

“I have the great honor to announce that I’ve picked @KamalaHarris — a fearless fighter for the little guy, and one of the country’s finest public servants — as my running mate,” Biden announced in a tweet.

On Wednesday, Biden held his first campaign event alongside running mate Kamala Harris in Delaware.

During their speeches, the two candidates wore masks and kept their distance in keeping with COVID-19 standards.

Speaking about his VP pick, Biden described Harris as coming from an “America’s story.” Biden described Harris as “a child of immigrants” who “knows personally how immigrant families enrich our country as well as the challenges of what it means to grow up Black and Indian-American in the United States of America,” he explained. “And this morning, all across the nation, little girls woke up, especially little Black and brown girls that feel overlooked and undervalued in their communities, but today — today just maybe they’re seeing themselves for the first time in a new way as president and vice presidents.”

In a speech of her own, Harris emphasized the importance of family and urged citizens to vote.  “We need a mandate that proves that the past few years do not represent who we are or who we aspire to be,” she said. “Joe likes to say that character is on the ballot. And it’s true,” she explained. “I’ve had a lot of titles over my career and certainly vice president will be great. But ‘Momala’ will always be the one that means the most.”

Harris’s nomination makes her the first Black and first Indian-American woman on either major party’s presidential ticket.

Harris is a former prosecutor from California who challenged Biden in her own presidential bid last year. Her nomination makes her the fourth woman to appear on a major presidential ballot. Before her, Geraldine Ferraro ran as a Democratic vice presidential nominee in 1984. In 2008, Republican Sarah Palin ran as a vice presidential nominee, later in 2016, Hillary Clinton became the Democratic presidential nominee.

Biden’s choice was one that has long been in the works. In March of this year, he revealed that he would make a point to have a woman as his running mate and in July he announced that he had narrowed his picks down to four Black women.

Kamala Harris was elected to Congress in 2016.

This has been Harris’ first term as a senator. Before, she served as the California attorney general. During her time as AG, Harris formed a lasting friendship with Biden’s late son Beau who was attorney general at the time in Delaware. Writing about Beau’s death, in her memoir The Truths We Hold, Harris recalled that “there were periods when I was taking the heat when Beau and I talked every day, sometimes multiple times a day,” she wrote in her memoir. “We had each other’s backs.”

Biden’s son Beau died in 2015 from brain cancer. Harris attended his funeral.

During his announcement, Biden mentioned Harris’ friendship with his son.

“I watched as they took on the big banks, lifted up working people, and protected women and kids from abuse,” Biden tweeted. “I was proud then, and I’m proud now to have her as my partner in this campaign.”

So far, it seems there are quite a bit of Harris x Biden supporters.

Fans were quick to give their support and applaud her candidacy.

In a tweet acknowledging her nomination, Harris wrote “@JoeBiden can unify the American people because he’s spent his life fighting for us. And as president, he’ll build an America that lives up to our ideals. I’m honored to join him as our party’s nominee for Vice President, and do what it takes to make him our Commander-in-Chief.”

Here’s to 2020 y’all. Get ready to make history.

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