Don't we all wish we could be like Beyoncé and wake up flawless? One cannot easily become Queen Bey herself, but we do know one secret to waking up well after a restful slumber: good food.

Eating the right types of food will help you get better sleep, which can lead to positive effects on your moods, metabolism, stamina, and even on your skin! In contrast, highly processed foods don't only contain little to no nutrients, but they also contribute to reducing your sleep quality. And in celebration of World Sleep Day on March 19, here's what you should be eating so you can sleep with little effort and wake up flawless.

Ashwagandha

You can add a dose of fun and relaxation into your night with our Cacao Turmeric blend. Ashwagandha root extract is an amazing natural compound that can calm anxiety and promote good sleep while turmeric has antioxidant and anti-inflammatory properties that help in easing digestion before bed. Both ashwagandha and turmeric are super ingredients that will let you relax and enjoy your much-deserved rest. 

Rice

A study on food and sleep quality has proven that a high glycemic diet is correlated with good sleep, and since rice is high in glucose a healthy serving of it can make you feel a bit drowsy. After all, the body releases a large amount of insulin after a high glycemic, which encourages the production of an amino acid call Tryptophan. Tryptophan is very helpful with inducing sleep into the brain.

Tart Cherries

Tart cherries are rich in nutrients such as vitamin A and vitamin C as well as sleep-regulating compounds such as serotonin, a hormone which stabilises our mood, and melatonin, which helps in regulating our sleep cycles. You can even indulge in this amazing fruit before going to sleep by juicing it! Just remove the stones, throw the cherries into a trusty blender, and filter out the pulp when it's been mixed enough. You can also turn it into the perfect pair for salad by making cherry vinaigrette. Just chop some tart cherries, and combine them with white wine vinegar, honey, olive oil, mustard, kosher salt, and black pepper. 

Lavender

Lavender is a natural ingredient that is known to be good for sleep and relaxation. You can enjoy this fragrant herb with creamy coconut milk and protein-rich blue spirulina to settle restlessness! Drink it warm for a more relaxing nighttime ritual.

Cacao

Doesn’t it sound so good to end a day with a cup of hot chocolate? This all-natural hot chocolate blend supports your immune system and helps boost the production of anandamide, which is called “the bliss molecule”. Moreover, you can also turn cacao into dessert! Doctor Melissa Berry, one of many women who advocate for veganism, is fond of mixing the ingredient with coconut milk to make dairy-free chocolate. Her vegan truffles are some of the most distributed products in the world. Besides, it's not difficult to make your own batch — in fact, the process only involves combining your ingredients and turning them into balls. Your measurements just have to be precise!

Kiwi

Kiwi is an amazing source of antioxidants and fiber. This amazing fruit has been proven to help improve sleep efficiency because it contains sleep-promoting compounds, such as melatonin. Put slices of this super fruit along with almond milk, spinach, and bananas into your trusty blender and enjoy a green smoothie for a good night’s sleep!

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Article specially written for itsblume.com

By Alessa Grant