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.

The World Can’t Get Enough Of J Balvin, He Is YouTube’s Most Streamed Artist Worldwide

Entertainment

The World Can’t Get Enough Of J Balvin, He Is YouTube’s Most Streamed Artist Worldwide

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¡Mi gente! Your faves could never. Latin music domination continues around the world with the top spots of global streaming platforms being stacked with Latinx artists. What a time to be alive. Remember when we all had to pretend Drake was Dominican to get some kind of representation out here? But when you think about the sheer number of people on the planet that speak Spanish, it totally makes sense that Latinx artists would have such a massive reach. 

And let’s be real, while fluency helps, you really don’t have to be proficient to enjoy reggaeton. The energetic, pulsating beats can compel anyone to move. Do you really think everyone in the United States knew the English translation of Luis Fonsi and Daddy Yankee’s “Despacito” in order to enjoy it? Music transcends language and so does Colombian trap artist J Balvin apparently. Do you think anyone even noticed that the lyrics in “Harlem Shake” are largely in Spanish? Nope. 

J Balvin is here to stay.

For six consecutive weeks, J Balvin has chopped the global charts on YouTube. That’s a total of 1.26 billion views on the platform. 

“Artista más visto en YouTube Global,” Balvin wrote in an Instagram caption.

This comes as no surprise to Balvin fans. In 2018, Balvin ousted drake as the most-streamed artist worldwide on Spotify. The singer surpassed 48 million monthly listeners last summer thanks to his single “X” with Nicky Jam which streamed over 327 million times. Balvin is in great company on the global charts with Daddy Yankee, Bad Bunny, and Ozuna all in the top 10. The trio’s single “China” with Anuel AA and Karol G is currently number 1 on the YouTube global charts and number 2 in the United States chart. However, we’re pleased to note that “Señorita” by Camilla Cabello and Shawn Mendes is topping the charts in the states. 

Balvin shouts out his Latinx fans. 

“Artista más escuchado en el mundo en @spotify posición #1 que celebro con todos mis latinos y los soñadores. Gracias Gracias Gracias,” Balvin wrote in the caption. 

Our boy is famous basically everywhere?

The top countries streaming Balvin’s music are Mexico with 240 million views, Argentina with 121 million views, and Colombia with 121 million views. The United States is in fourth place with 112 million views, followed by Spain, Peru, Chile, Ecuador, Brazil, and Venezuela. But fear not, Balvin has fans in at least 100 different countries according to YouTube. 

We stan a humble king of the masses!

Like, literally could you imagine how this level of adoration and attention would completely warp your mind? I would be a monster. I would build a house out of fan mail and then set it ablaze just to laugh at my stupid fans. I’d have so many, who cares! Meanwhile, the artist, who typically regales his followers with personal messages on Instagram every morning at 5 a.m., knows how to connect with his fans. Balvin even served ordinary people from a coffee cart in New York City the other day. 

“Buenos días , buenos días , buenos días !!!!! ARCOÍRIS TOUR empieza 30 de Agosto en Puerto Rico !! Choliseo,” he wrote on Instagram. 

 We stan a humble king of the masses!

This isn’t the first Latin wave (and it won’t be the last).

In the 1990s, the late and great Selena catapulted Tejano and Cumbia music into the mainstream American consciousness. This ushered in the era of the “Latin Explosion” where legends were born. Ricky Martin, Thalía, Marc Anthony, Enrique Iglesias, and Jennifer Lopez made their marks. Hell, even Frank Sinatra personally invited Luis Miguel to record a duet of “Come Fly With Me” on his 1994 album Duets II. 

In the 2000s, there was the “Latin Pop Boom” that saw the likes of Shakira, Paulina Rubio, and Christina Aguilera topping the charts. You may even remember non-Latinx artists trying to ride the wave with Beyoncé collaborating with Shakira on the duet, “Beautiful Liar,” and releasing a Spanish language version of the single “Irreplaceable.” It almost feels odd to call these decades different waves or eras when it is pretty clear Latinxs have been consistently rocking the charts since Gloria Estefan in the 1980s. Since then, in the United States, we have been blessed with many more Latinx acts including the likes of Selena Gomez, Demi Lovato, Camila Cabello, Becky G, and Cardi B. And of course, there are all the amazing imports from Latinx countries around the world. If we want to continue this Latinx chart domination, I only have one piece of advice: stream “China” by J. Balvin on YouTube and Spotify!

Sparking Tequila: It Better Be On The Menu At Your Next Pool Party Or I’m Not Going

Culture

Sparking Tequila: It Better Be On The Menu At Your Next Pool Party Or I’m Not Going

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Summer 2019 is officially the summer carbonation took over the hearts and minds of the the adult beverage industry. Natty Light, PBR, Four Loko, and practically any alcohol company with a pulse who can make and bottle boozy seltzer jumped on a train that continues to bubble out of control.

The next phase of the sparkling beverage boom: Sparkling tequila.

LA-based Pure Azul just announced that it will be rolling out Azulana sparkling tequila this week in California, producing the first and only beverage on the market made with 100% blue agave tequila and sparkling soda.

Crafted in Jalisco, Mexico, it comes canned in three flavors: Original (… tequila-flavored sparkling soda), Lime, and Pineapple Rosemary. Azulana sparkling tequila will be released in 12-oz. cans, containing 4.3% ABV with 145 calories.

In other words, the legit perfect drink for summer. You just may want to break out some sal y limon to fully enjoy it. 

The three flavors are each unique and, not gonna lie, sound straight up tasty.

Credit: @AzulanoTequila / Twitter

According to the company’s website, the “Original” flavor goes down smooth with a “lightly sweet” and “slightly tart” taste.

The “Pineapple Rosemary,” meanwhile, boasts a fruity, herbal flavor somewhat reminiscent of flowers, while the “Lime” option is zesty and tropical.

Sparkling tequila is the the latest in a total takeover of the alcoholic beverage industry by sparkly, bubbly bebidas. 

Clearly, Azulana looks to capitalize on two glaring beverage industry trends: The proliferation of sparkling hard seltzer and the continued success of tequila, which Azulana notes “continues to thrive.” In 2017, for example, the US saw an 8.5% increase in tequila liter sales over the previous year, according to the Distilled Spirits Council.

In a press release, Katie Pittman, Head of Sales and Marketing at Pure Azul notes, “Our goal is to help others understand that tequila isn’t just enjoyed during a wild night out – with Azulana, it can truly be enjoyed during all occasions – anywhere, anytime.”

It’s also good timing – tequila sales are up up up across the US. 

It may not seem like it to those of us who regularly order the Patron or some Cuervo when we having a party, but it’s true. Tequila sales are booming in the US. In 2017, for example, tequila sales were up 8.5% from the year before. 

So if there was ever a time to enter the tequila business – it would be now. Make them coins. 

The grand unveiling was August 22nd at the Rose Bowl in Pasadena, CA.

And, of course, it made its debut at a Rolling Stones concert. Because I guess tequila and Stones go together like…sal y limon? 

But don’t worry if you didn’t make it to that concert. You won’t have to wait long. The sparking tequila beverage will be available at Bristol Farms supermarkets in Southern California from August 28th before expanding to other markets and regions from then. 

While some seemed to at least be open to the idea…

I mean, it all really depends on your feelings towards sparkling drinks to begin with. If you’re already a fan, then sparkling tequila isn’t too much of a stretch. 

Mexicans were openly skeptical.

But let’s note, many on Latino Twitter basically said they were simultaneously fascinated and disgusted by the idea of sparkling tequila.

And a few people pointed out that summer is nearly over. 

But if you have sparking tequila at your house…is summer ever really over? I don’t think so. 

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