Happy new month and happy holidays, super cool cats!
I thought to do a summarized piece on how to fix your sleep the nutrition way because lets’ face it, we could all do with a little more zzz’s than we often get. Don’t think I don’t notice the tired faces on the hallways on some mornings.
On a serious note, the National Library of Medicine tells us that the body uses sleep as an opportunity to repair muscle, grows new tissue, synthesizes proteins, and releases key hormones, thereby setting the stage for physical and mental performance the next day.
Nutrition plays an important role in your sleep cycle and sleep quality. So, lets get right into it!
Top Foods That Support Better Sleep:
Tart Cherries: Tart cherry juice contains a natural source of melatonin, the hormone that regulates your sleep-wake cycle.
Nuts & Seeds: Almonds, cashews, and pumpkin seeds are rich in magnesium, which promotes muscle relaxation and supports deeper sleep. Pumpkin seeds also supply tryptophan, which helps the body produce serotonin and melatonin. Remember to go for the unsalted option for your hearts’ sake.
Turkey: Turkey packs quite the tryptophan-punch, which helps your body produce sleep-promoting neurotransmitters.
Dairy: Dairy contains tryptophan and casein, a slow-digesting protein that supports overnight muscle repair and prevents blood sugar dips. Just do yourself a favor and choose the 2% or 1% option to avoid clogging those arteries up, while you pursue sleep.
Chamomile and Passionflower Teas: These teas contain apigenin, an antioxidant that promotes sleepiness. So, brew yourself a cup about 30 minutes before you are ready to turn in, while you read a book or watch the news, and get ready to float away.
Eggs: Eggs contain 83 mg of tryptophan per serving—about 25% of the daily recommended intake.
Quinoa: Quinoa is a high-protein, tryptophan-containing option similar to dairy, great for evening meals. Look online for ways to make this high protein, nutrient and fiber dense meal and enjoy a plate for dinner with the fam!
Fatty Fish: Aside its role in supporting the heart and preventing cardiovascular diseases, the omega-3s in tuna, mackerel, and salmon also support serotonin production and sleep quality. Try some grilled, air fried or baked fish, with some rice and a side of vegetables today, ugh, writing this is making me hungry!
Dark Chocolate: Dark chocolate contains omega-3s and antioxidants that help regulate the circadian rhythm. They are also a great aphrodisiac, for those looking to improve their bed-matics.
Now, on the flipside, here are some foods that can disrupt sleep:
Caffeine & Alcohol: Caffeine delays sleep onset, while alcohol disrupts the later stages of sleep which is important for resting the mind, solidifying short-term memory during dreaming, and rebuilding damaged tissue.
Spicy or Acidic Foods: These may cause heartburn or reflux, triggering nighttime awakenings. So, go easy on the jalapenos, salsa and enchiladas before bedtime!
High-Sugar or Ultra processed foods : Asides from being generally bad for you, fast-food, high sugar meals and beverages, and packaged foods cause blood sugar swings and acid reflux which may make it difficult to fall or stay asleep.
I hope you learned something new from this brief! Have a safe and merry Christmas!
