Do you wake up tired and groggy in the morning? Do you have trouble getting up and feel like you never get enough sleep?
It can be tempting to reach for some junk food, but there’s no reason you can’t satisfy your cravings in a reasonable way. The right food can help you feel rested and energized. Eating the right snacks in the morning or throughout the day can also help you get a boost of energy without going for the caffeine. Cardiac Solutions in Peoria, AZ, breaks down the best healthy, energy-giving snacks for you.
Snacks to Help You Rest
If you’re waking up groggy and sluggish in the morning, there’s a big possibility that it’s because you aren’t getting enough restful sleep at night. Indulging in midnight or nighttime snacking can actually be beneficial but only if you’re eating the right foods. Otherwise, they can be counterproductive to restful sleep. Common fat-heavy, high-calorie foods like ice cream, French fries, or fried foods keep your body from entering into deep sleep. Your body struggles to process and digest the food, which takes a longer time due to the high calorie intake. These foods are okay as treats eaten in moderation at the right time—not in the middle of the night.
While you might not be able to indulge in some of your favorite snacks, there are several different foods you can eat before bedtime without disrupting your sleep. Foods that contain tryptophan help your body produce serotonin, which promotes healthy, restful sleep. Turkey, soy beans, chocolate, oats, dried dates, seeds, milk, yogurt, and more all contain tryptophan, but make sure you eat them in moderation. To help your body and brain absorb the sleep-lending tryptophan, throw in some whole grains like bread, crackers, or rice.
Melatonin and magnesium are also key components in restful sleep. Melatonin is often used as a sleep aid and foods such as cherries, ginger, bananas, and tomatoes are natural sources of it. In studies, magnesium has been shown to increase the length of time spent asleep and helps you wake up in the morning. To get magnesium, leafy greens like spinach, other green vegetables like avocadoes, and some nuts or legumes like almonds are good options. Your cardiologist will probably be happy about the addition of these heart-healthy foods to your diet, too.
Snacks to Eat In the Morning for Energy
If you still need a little boost after a restful night’s sleep, there are lots of healthy snacks or breakfast foods that can help.
Foods with Omega-3 fatty acids are great ways to provide sustained energy throughout the day. Found in salmon, beans, squash, and Brussels sprouts, just to name a few, they can provide many health benefits aside from energy boosts.
The right balance of natural sugars, carbs, and protein can also give you lasting energy stores. Try starting your morning off with yogurt and oats, banana and peanut butter, fruits and nuts, hummus with pita chips, or other sources of protein. Beans and bran cereals are also good options. Drinking a lot of water is key, too, as fatigue is often caused by dehydration.
While we at Cardiac Solutions know you’ll get results from these foods, it’s important to make sure you’re taking other steps towards wellness. Avoiding excessive amounts of alcohol and caffeine before bed will help you rest better, and of course, drinking a cup of coffee in the morning will give you a quick boost. However, if you truly want to make a difference in how you feel, eating healthily for every meal and exercising regularly will make a world of difference. The longer you incorporate healthy habits into your routine, the better you and your heart (and your cardiologist) will feel.
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Citations: http://www.health.com/sleep/5-energy-boosting-snacks#1-2-cup-sliced-banana-or-a-small-apple-with-1-tablespoon-peanut-butter, https://www.prevention.com/health/sleep-energy/best-foods-eat-night-help-you-sleep