Eat your way to better sleep
Our busy lives tend to disrupt our sleep more than we realize. I recommend taking some time to check in and evaluate what habits may be impacting your sleep and incorporate a few things you can easily do to improve it!
Healthy and restful sleep doesn’t come easy for everyone but is one of the most important things we can do for our wellbeing. During sleep, our body is hard at work supporting our cardiovascular and immune systems and regulating our metabolism.
Sleep is a complex physiological process influenced by various factors, including lifestyle, environment, psychology, and biology, and it’s important for us to give it our focus and develop habits to make it as restful as we can.
Here are some key elements of an integrative approach to sleep:
Sleep Hygiene:
Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
Create a comfortable sleep environment with a cool, dark, and quiet room.
Create a routine that includes something relaxing and enjoyable to signal your body it’s bedtime. For example, a cup of herbal tea, a warm bath or meditation.
Nutrition:
Eat meals balanced with protein, quality fats and carbs through the day to regulate blood sugar.
Be mindful of caffeine intake, especially in the hours leading up to bedtime.
Consider incorporating sleep-promoting foods rich in tryptophan, magnesium, and melatonin into your diet (see below).
Movement:
Engage in movement regularly, but try to finish exercising a few hours before bedtime. Yoga and relaxation exercises can be particularly beneficial for promoting relaxation and better sleep.
Stress Management:
Practice stress-reducing techniques such as mindfulness, therapy, hobbies, meditation, or deep breathing exercises.
Supplements and Herbs:
Some people find relief with natural supplements like melatonin, valerian root, or magnesium. However, it's crucial to consult with a healthcare professional before starting any supplement regimen. Many sedative herbs should not be combine with other medications.
Light Exposure:
Get exposure to natural light during the day to regulate your circadian rhythm. Limit exposure to bright artificial light in the evening, especially close to bedtime and during the night.
Medical Evaluation:
If sleep issues persist, it's important to consult with a healthcare professional to rule out any underlying medical conditions. Sleep apnea tends to be under-diagnosed but very detrimental to sleep, if you snore or have unusual fatigue, discuss with your physician.
Remember that individual responses to sleep interventions vary, and it may take time to find the combination of strategies that works best for you. An integrative approach addresses sleep from multiple angles, acknowledging the interconnectedness of various factors influencing sleep quality.
Foods to support sleep
Certain foods contain compounds that may contribute to better sleep by promoting relaxation and supporting the production of sleep-inducing hormones like melatonin. Looking at our overall diet to balance our blood sugar is also key to a restful night’s sleep!
Melatonin is a hormone produced by the pineal gland in response to darkness, it helps regulate the sleep-wake cycle by signaling to the body that it is time to prepare for sleep, promoting relaxation and drowsiness.
Kiwi is rich in antioxidants, vitamins, and serotonin. It also contains a small amount of melatonin. Consuming kiwi before bedtime has been associated with improved sleep duration and quality.
Tart Cherries are a natural source of melatonin. Drinking tart cherry juice or eating fresh tart cherries may help regulate the sleep-wake cycle and improve sleep quality.
Eggs, fish and nuts are other food sources of melatonin.
Tryptophan and serotonin are precursors to melatonin, foods high in these compounds are poultry, eggs, dairy, nuts & seeds.
Magnesium supports sleep by regulating neurotransmitters and melatonin production, as well as promoting muscle relaxation, helping to create an optimal physiological environment for restful and deep sleep.
Bananas are a good source of magnesium and potassium, which can help relax muscles and nerves. Additionally, bananas contain tryptophan, an amino acid that can be converted into serotonin and melatonin, both of which are involved in sleep regulation.
Cashews and Almonds are a rich source of magnesium, which plays a role in promoting muscle relaxation and reducing stress. Additionally, they contain tryptophan and are a good source of healthy fats that may contribute to a feeling of fullness, preventing disruptions due to hunger during the night.
Dark chocolate, avocado and leafy greens are other great sources of magnesium.
Omega-3 fatty acids support sleep by influencing the production of neurotransmitters, reducing inflammation, and promoting the release of sleep-regulating hormones, contributing to improved sleep quality.
Fatty fish (salmon, tuna, mackerel, sardines, etc.), Chia seeds, Flax seeds, Walnuts, pasture raised eggs and grass fed meats are other sources of Omega-3’s
Additionally, fish like salmon also contain vitamin D, which is linked to better sleep quality.
While these foods may have sleep-promoting properties, it's essential to consider overall dietary habits and lifestyle factors for optimal sleep. Additionally, individual responses to foods can vary, so it's advisable to pay attention to how your body reacts to different foods and adjust your diet accordingly. If sleep problems persist, consulting with a healthcare professional is recommended to rule out any underlying issues.
We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.
NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice