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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Exclusive: Luis Fonsi Talks Working with Rauw Alejandro, Christina Aguilera, and Demi Lovato

Entertainment

Exclusive: Luis Fonsi Talks Working with Rauw Alejandro, Christina Aguilera, and Demi Lovato

Luis Fonsi is kicking off 2021 with a new single. The Puerto Rican superstar premiered the music video for “Vacío” on Feb. 18 featuring rising Boricua singer Rauw Alejandro. The guys put a new spin on the classic “A Puro Dolor” by Son By Four.

Luis Fonsi throws it back to his románticas.

“I called Omar Alfanno, the writer of ‘A Puro Dolo,’ who is a dear friend,” Fonsi tells Latido Music. “I told him what my idea was [with ‘Vacío’] and he loved it. He gave me his blessing, so I wrote a new song around a few of those lines from ‘A Puro Dolor’ to bring back that nostalgia of those old romantic tunes that have been a part of my career as well. It’s a fresh production. It sounds like today, but it has that DNA of a true, old-school ballad.”

The world got to know Fonsi through his global smash hit “Despacito” with Daddy Yankee in 2017. The remix with Canadian pop star Justin Bieber took the song to new heights. That was a big moment in Fonsi’s music career that spans over 20 years.

There’s more to Fonsi than “Despacito.”

Fonsi released his first album, the fittingly-titled Comenzaré, in 1998. While he was on the come-up, he got the opportunity of a lifetime to feature on Christina Aguilera’s debut Latin album Mi Reflejo in 2000. The two collaborated on “Si No Te Hubiera Conocido.” Fonsi scored multiple Billboard Hot Latin Songs No. 1s in the years that followed and one of the biggest hits was “No Me Doy Por Vencido” in 2008. That was his career-defining romantic ballad.

“Despacito” remains the second most-viewed music video on YouTube with over 7.2 billion views. The hits did not stop there. Later in 2017, he teamed up with Demi Lovato for “Échame La Culpa,” which sits impressively with over 2 billion views.

He’s also appearing on The Voice next month.

Not only is Fonsi working on his new album, but also he’s giving advice to music hopefuls for the new season of The Voice that’s premiering on March 1. Kelly Clarkson tapped him as her Battle Advisor. In an exclusive interview, Fonsi talked with us about “Vacío,” The Voice, and a few of his greatest hits.

What was the experience like to work with Rauw Alejandro for “Vacío”?

Rauw is cool. He’s got that fresh sound. Great artist. Very talented. Amazing onstage. He’s got that great tone and delivery. I thought he had the perfect voice to fit with my voice in this song. We had talked about working together for awhile and I thought that this was the perfect song. He really is such a star. What he’s done in the last couple of years has been amazing. I love what he brought to the table on this song.

Now I want to go through some of your greatest hits. Do you remember working with Christina Aguilera for her Spanish album?

How could you not remember working with her? She’s amazing. That was awhile back. That was like 1999 or something like that. We were both starting out and she was putting out her first Spanish album. I got to sing a beautiful ballad called “Si No Te Hubiera Conocido.” I got to work with her in the studio and see her sing in front of the mic, which was awesome. She’s great. One of the best voices out there still to this day.

What’s one of your favorite memories of “No Me Doy Por Vencido”?

“No Me Doy Por Vencido” is one of the biggest songs in my career. I think it’s tough to narrow it down just to one memory. I think in general the message of the song is what sticks with me. The song started out as a love song, but it turned into an anthem of hope. We’ve used the song for different important events and campaigns. To me, that song has such a powerful message. It’s bigger than just a love song. It’s bringing hope to people. It’s about not giving up. To be able to kind of give [people] hope through a song is a lot more powerful than I would’ve ever imagined. It’s a very special song.

I feel the message is very relevant to the COVID-19 pandemic we’re living through.

Oh yeah! I wrote that song a long time ago with Claudia Brant, and during the first or second month of the lockdown when we were all stuck at home, we did a virtual writing session and we rewrote “No Me Doy Por Vencido.” Changing the lyrics, kind of adjusting them to this situation that we’re living now. I haven’t recorded it. I’ll do something with it eventually. It’s really cool. It still talks about love. It talks about reuniting. Like the light at the end of the tunnel. It has the hope and love backbone, but it has to do a lot with what we’re going through now.

What do you think of the impact “Despacito” made on the industry?

It’s a blessing to be a part of something so big. Again, it’s just another song. We write these songs and the moment you write them, you don’t really know what’s going to happen with them. Or sometimes you run into these surprises like “Despacito” where it becomes a global phenomenon. It goes No. 1 in places where Spanish songs had never been played. I’m proud. I’m blessed. I’m grateful to have worked with amazing people like Daddy Yankee. Like Justin Bieber for the remix and everyone else involved in the song. My co-writer Erika Ender. The producers Mauricio Rengifo and Andrés Torres. It was really a team effort and it’s a song that obviously changed my career forever.

What was the experience like to work with Demi Lovato on “Echáme La Culpa”?

She’s awesome! One of the coolest recording sessions I’ve ever been a part of. She really wanted to sing in Spanish and she was so excited. We did the song in Spanish and English, but it was like she was more excited about the Spanish version. And she nailed it! She nailed it from the beginning. There was really not much for me to say to her. I probably corrected her once or twice in the pronunciation, but she came prepared and she brought it. She’s an amazing, amazing, amazing vocalist.

You’re going to be a battle advisor on The Voice. What was the experience like to work with Kelly Clarkson?

She’s awesome. What you see is what you get. She’s honest. She’s funny. She’s talented. She’s humble and she’s been very supportive of my career. She invited me to her show and it speaks a lot that she wanted me to be a part of her team as a Battle Advisor for the new season. She supports Latin music and I’m grateful for that. She’s everything you hope she would be. She’s the real deal, a true star, and just one of the coolest people on this planet.

What can we expect from you in 2021?

A lot of new music. Obviously, everything starts today with “Vacío.” This is literally the beginning of what this new album will be. I’ve done nothing but write and record during the last 10 months, so I have a bunch of songs. Great collaborations coming up. I really think the album will be out probably [in the] third or fourth quarter this year. The songs are there and I’m really eager for everybody to hear them.

Read: We Finally Have A Spanish-Language Song As The Most Streamed Song Of All Time

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Lifestyles Of The Rich And Dangerous: Cartels Are Using TikTok To Lure Young People

Things That Matter

Lifestyles Of The Rich And Dangerous: Cartels Are Using TikTok To Lure Young People

If you’ve ever wondered what someone with a bulletproof vest and an AR-15 would look like flossing — the dance, not the method of dental hygiene — apparently the answer to that question can be found on TikTok.

Unfortunately, it’s not as a part of some absurdist sketch comedy or surreal video art installation. Instead, it’s part of a growing trend of drug cartels in Mexico using TikTok as a marketing tool. Nevermind the fact that Mexico broke grim records last year for the number of homicides and cartel violence, the cartels have found an audience on TikTok and that’s a serious cause for concern.

Mexican cartels are using TikTok to gain power and new recruits.

Just a couple of months ago, a TikTok video showing a legit high-speed chase between police and drug traffickers went viral. Although it looked like a scene from Netflix’s Narcos series, this was a very real chase in the drug cartel wars and it was viewed by more than a million people.

Typing #CartelTikTok in the social media search bar brings up thousands of videos, most of them from people promoting a “cartel culture” – videos with narcocorridos, and presumed members bragging about money, fancy cars and a luxury lifestyle.

Viewers no longer see bodies hanging from bridges, disembodied heads on display, or highly produced videos with messages to their enemies. At least not on TikTok. The platform is being used mainly to promote a lifestyle and to generate a picture of luxury and glamour, to show the ‘benefits’ of joining the criminal activities.

According to security officials, the promotion of these videos is to entice young men who might be interested in joining the cartel with images of endless cash, parties, military-grade weapons and exotic pets like tiger cubs.

Cartels have long used social media to shock and intimidate their enemies.

And using social media to promote themselves has long been an effective strategy. But with Mexico yet again shattering murder records, experts on organized crime say Cartel TikTok is just the latest propaganda campaign designed to mask the blood bath and use the promise of infinite wealth to attract expendable young recruits.

“It’s narco-marketing,” said Alejandra León Olvera, an anthropologist at Spain’s University of Murcia, in a statement to the New York Times. The cartels “use these kinds of platforms for publicity, but of course it’s hedonistic publicity.”

Mexico used to be ground zero for this kind of activity, where researchers created a new discipline out of studying these narco posts. Now, gangs in Brazil, Colombia, El Salvador, and the United States are also involved.

A search of the #CartelTikTok community and its related accounts shows people are responding. Public comments from users such as “Y’all hiring?” “Yall let gringos join?” “I need an application,” or “can I be a mule? My kids need Christmas presents,” are on some of the videos.

One of the accounts related to this cartel community publicly answered: “Of course, hay trabajo para todos,” “I’ll send the application ASAP.” “How much is the pound in your city?” “Follow me on Instagram to talk.” The post, showing two men with $100 bills and alcohol, had more than a hundred comments.

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