Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

While the importance of sleep may be evident, it may leave you wondering, what can I do in my everyday life to sleep better? While there are important lifestyle factors that can contribute to good sleep hygiene, including regular exercise and reducing screen time before bed, nutrition can also play a role in getting better sleep. Below are some foods that contain important nutrients known to improve sleep quality and quantity:

Green Leafy Vegetables
Leafy greens like spinach and kale are rich in lutein and zeaxanthin, two important vitamins for eye health. These vitamins, which are part of the carotenoid family, can help prevent eye diseases such as age-related macular degeneration and have been shown by studies to improve sleep quality. They can also help absorb damaging blue light from screens that can disturb the sleep-wake cycle and sleep patterns. Other foods that are rich in lutein and zeaxanthin include eggs, carrots, broccoli, and corn.

Kiwi
You might love kiwi for its bright flavor profile, but did you know it could help you sleep? A recent study done in Taiwan shows that those who consumed kiwi on a daily basis had improvements in sleep quality and quantity. The exact mechanism for how kiwis might improve sleep health is unknown, but their high antioxidant concentration might be a contributor.

Tart Cherries
Studies have shown that tart cherries can help with sleep. One study showed that consuming 8oz of tart cherry juice in the morning and nighttime for 2 weeks was associated with reduced insomnia severity and another similar study showed that supplementation of tart cherry juice increased melatonin levels.

Legumes
Not only are legumes rich in fiber and protein, but they also contain the mineral magnesium, which has been shown to improve sleep in adults. Magnesium can help increase GABA, a neurotransmitter that improves sleep and reduce anxiety. Other dietary sources of magnesium include green leafy vegetables, nuts, seeds, quinoa, and avocado.

Water
Don’t forget that staying hydrated can help your sleep quality. A lack of fluids can dry out your mouth and nasal passages which could disturb your sleep through snoring or coughing. Poor hydration status could also contribute to nighttime leg cramps, which can disrupt your sleep.

At the end of the day, it’s important to approach sleep health from a holistic point of view and look at how a number of different lifestyle factors, but know that what you eat can affect how you sleep. Aim for a diet rich in a variety of fruits, vegetables, legumes, whole grains, and lean proteins and reduce the amount of processed fatty, salty, or sweet foods in your diet.

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

Looking to try a new healthy recipe? See below for my simple Veggie Ramen. It's a great way to incorporate veggies and plant-based protein into your diet.

Ingredients: (2 servings)

• 1.5 tbsp Sesame Oil
• ½ White Onion, Diced
• 2 tbsp Fresh Ginger, Grated
• 2 cloves Garlic, minced
• 4 Medium Shitake Mushrooms, sliced
• 32 fl oz Mushroom Broth
• 2 tbsp low sodium Tamari or Soy Sauce
• 1.5 tbsp Miso Paste
• 6 oz Tofu
• 1 bunch Baby Bok Choy
• 2 tbsp Green Onions, sliced
• 1 package, Shirataki Noodles (spaghetti style)
• 2 Eggs, soft boiled
• ½ Avocado, sliced
• 1 tsp crushed Red Pepper Flakes (optional)

Directions:

1. Start by draining tofu and pressing water out. Place tofu on a plate and place another plate on top of the tofu block with a heavy object on top. Let sit while other ingredients begin to cook.
2. In a large pot, heat 1 tbsp sesame oil over medium-high heat. Add onions and cook until softened (about 5 min). Add garlic and ginger and cook for another 3 minutes. Add in sliced mushrooms and cook for another 3-5 minutes, until mushrooms are slightly softened.
3. Pour in mushroom broth and bring to a light simmer. Stir in tamari and miso paste, whisking until miso paste is blended into the broth. Reduce heat slightly and continue to simmer on low heat. If you would like to make your broth spicy, add in crushed red pepper to taste.
4. Meanwhile, fill a small saucepan ¾ of the way full with water and bring to a boil. Soft boil eggs by placing in water and letting cook for 6-7 minutes. Remove from water (leaving water in the pot) and place the eggs in an ice bath to cool. Peel and set aside.
5. Take tofu from the plate and pour off the water. Slice into cubes. In a small frying pan, heat 0.5 tbsp sesame oil over medium-high heat. Fry tofu ~4-5 minutes on each side until brown and slightly crispy on each side. Set aside.
6. Keep the pot of water hot that you used to boil your eggs and bring back to a boil. Slice your bundle of bok choy in half length-wise and boil for ~3 minutes (you can decide how soft you like your bok choy. If you would like it more crunchy, leave it in the water for less time, if you would like it softer, keep it in the water longer). Remove from water and set aside.
7. Rinse your shirataki noodles under warm water, drain, and place in broth. Let cook for 3-5 minutes in broth.
8. Begin to assemble your ramen. Divide broth and noodles among 2 bowls evenly. Top each bowl with 1 egg (sliced in half), half of the tofu, half of the bok choy, half the avocado, and half the green onions. Top with extra crushed red pepper or Sriracha for extra spice.

Serve and enjoy!

For more recipes like this, head over to www.noraminno.com