We are here to help at New Life Chiropractic in Fort Wayne, In.

1. Sleep Problems? Did you know a high fiber diet is linked to more time spent in the stage of deep, slow-wave sleep? Adult women need about 25 grams of fiber and men need 38 grams each day. Yet, the average adult only gets 15 grams of fiber per day from their diet. Eat plenty of whole fruits, veggies, whole grains, legumes, nuts, and beans.
2. Diet quality and sleep quality go hand-in-hand! Two big diet-related sleep villains are too much saturated fat and too much sugar. These factors disrupt sleep and lessen the quality of sleep. In fact, you can fall asleep almost 10 minutes faster just by improving your diet. For more mentally and physically restorative sleep, aim for a nutritious, whole plant-based diet.
3. Need a good night’s sleep? One medium potato meets 30% of the daily value of vitamin B6 needed by the body. This vitamin strengthens your body's ability to produce melatonin, the hormone you need for a good, rejuvenating night of rest.
4. Trouble Sleeping? Melatonin, sometimes referred to as "the Dracula of hormones", is a hormone that "comes out at night" in the sense that blood levels of melatonin rise during the night to help induce sleep and control your sleep and wake cycles. Walnuts contain naturally-occurring melatonin, at about 102 nanograms of melatonin per ounce of walnuts. Interestingly, in walnuts, melatonin acts like an antioxidant. More importantly, it raises blood levels of melatonin.
5. Did you know that regular nap-takers have about 37% less heart disease than those who don't nap? Yes, in addition to quality sleep, that mid-day siesta is as important as a healthy diet, regular exercise, and quitting smoking for optimal health.
6. Insomnia? The use of the herb valerian for insomnia goes back to ancient Greece. Valerian prevents the breakdown of a neurotransmitter that acts, in some aspects, like a tranquilizer - GABA (gamma amino butyric acid) - without the drowsiness that often accompanies prescription sleep aids. Many are discouraged from studies that show only a small sleep-inducing effect from a single dose of valerian. However, it's important to note that sleep improves overall the more you use valerian. One study found improvements after about 2-4 weeks
7. Exhausted? Americans aged 18-64 drink an average of three 12 ounce caffeinated beverages on a weekday, according to the National Sleep Foundation’s 2011 Sleep in America poll. We all know it's not wise to drink caffeine late in the day. How late is too late, though? Take your bedtime. Subtract eight hours. That is, ideally, the latest time to be consuming caffeine during the day. This includes chocolate, tea, coffee, or any other drinks or food products that contain caffeine.
8. No green tea or coffee? What's left? Replace your caffeinated beverage with a cup of herbal tea, especially chamomile or passion flower tea.
9. Problems Sleeping? Magnesium is involved in more than 300 biochemical reactions in the body, and the production of neurotransmitters is one of them! Unfortunately, as we age, we are more prone to magnesium deficiency. Also, an increase in processed food intake results in a lower magnesium intake. Research shows it plays a critical role in sleep regulation and muscle relaxation. Healthy food sources of magnesium include spinach, artichokes, almonds and cashews, avocado, dark chocolate, pumpkin seeds, bananas, and yogurt.
10. Difficulty Sleeping? Your brain uses the amino acid tryptophan to make melatonin, nature's "sleeping pill". However, without calcium, this conversion cannot take place. Some of the healthiest foods that are an excellent source of calcium include tofu, sardines, sesame seeds, yogurt, dark leafy greens (especially mustard, turnip, and collard and beet greens) and cheese.

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