When it comes to getting a good night’s sleep, giving your body the proper nutrition is key. Not only can what you eat throughout your day affect your overall sleep quality, but the way you eat and the beverages you choose can play a major role in getting a better night’s rest. Here, we’ll look at how your diet and the foods and beverages you consume can help to optimize your sleep.
1. Nourish & Catch Some Zzzz: The Role of Nutrition in Optimizing Sleep
Good sleep quality is fundamental to our overall health and wellbeing, but to get it right, we need to pay attention to our nutrition too. What we eat can significantly affect how well we sleep, and here’s how:
1. Eating too much – or too little – right before bed: Eating a large meal just before bed can be taxing on the digestive system, leading to discomfort or indigestion that can disrupt sleep. On the other hand, going to bed undernourished can also be disruptive as the body is not getting the necessary fuel to bring about sleep. The trick is to eat a light and healthy snack no more than 2 hours before bed.
2. Carbohydrates and sleep: Eating carbohydrates is thought to trigger a release of particular hormones that can then bring about sleep. Eating a complex carbohydrate snack such as cereal, oatmeal, grains or toast with a low fat topping can be a great choice for those having trouble falling asleep. Aim for at least 20-30 minutes prior to bed.
3. Nutrient-rich snacks: Eating foods that contain magnesium, calcium, potassium and tryptophan can aid in providing the body with necessary fuel to maximize restful sleep. Here are some snacks that might do the trick:
- Chamomile tea
- Yogurt and figs
- Porridge with milk
- Turkey sandwich
- Cherry juice
- Bananas
- Nut butter on toast
Just remember to pay attention to the size of the snacks as well; no one wants to feel overly full before going to bed!
2. Eat & Drink Your Way to a Restful Night
Warm and cold treats
If you’re having trouble falling asleep, try treating yourself to a warm cup of herbal tea or warm milk. Both can act as a great natural sleep aid as the warmth relaxes your muscles, allowing your body to relax before you drift off into sleep. Alternatively, if you’re looking for a cold beverage, chamomile tea can have a tranquilizing effect.
Healthy nighttime snacks
Granola, crackers with peanut butter, whole grain toast, or even banana with a cup of Greek yogurt are all great snacks for helping you fall asleep faster.
Foods to avoid
You want to avoid any food that would have a stimulant-like affect. This means avoiding caffeine, alcohol, and sugary snacks that can wreak havoc on your sleep schedule. Even if something like coffee in the afternoon doesn’t prevent you from sleeping, try to avoid it if you’re looking for more restful sleep.
Calming beverages
Natural calming beverages such as decaffeinated chamomile or passionflower tea can help relax your muscles and make it easier to fall asleep. Adding a bit of honey or lavender to your cup of tea can also be beneficial for helping you get the restful sleep you’re looking for.
A lifestyle change for better sleep
A small lifestyle change can have a major impact on sleep. Adjusting your bedtime routine can make all the difference. Try going to bed at the same time each night and create the habit of winding down and steering clear of your devices or the TV before bed as the light and stimulation can make it more difficult to get some good Zzz’s.
- Turn off bright lights
- Take a warm shower or bath
- Exercise earlier in the day
- Practice deep breathing exercises or meditation
- Find ways to relax your mind and body
By incorporating the foods and drinks into your nighttime routine as well as some lifestyle changes, you can be rest assured you will be getting a good night’s sleep.
3. Superfoods for Sweet Dreams: Which Foods Promote Quality Sleep?
Quality sleep allows us to approach our days with energy and optimism. But for many, it is elusive. To support a more sound slumber, some experts suggest consuming certain foods that are natural relaxants and that enhance our ability to produce melatonin–the all-important hormone that helps us sleep. Here are three mouth-watering superfoods that may help you drift off to sleep more soundly.
Turkey
- High in the amino acid tryptophan, which may help our brains produce serotonin–the calming hormone essential for a good night’s sleep.
- A small serving of turkey helps restore our energy levels through its protein and B vitamin content, two essential nutrients that help us unwind and calm our mind and body for rest.
Bananas
- A source of melatonin and the amino acid, magnesium.
- Healthy carbohydrates in bananas help to calm our bodies in preparation for sleep.
Fish
- Has been shown to increase melatonin levels up to 4X.
- Contains omega-3 fatty acids which act as a natural tranquilizer to help reduce anxiety and improve our ability to drift off to dream land.
If fatigue is preventing you from feeling your best, try adding these natural sleep aids to your diet. Enjoying these superfoods as a late-night snack or small part of a dinner meal may be just the ticket for a more restorative rest.
4. Sugar-Free Fuel for Recharging: The Best Beverages for a Restful Slumber
Sometimes it feels like you need to drink a gallon of coffee to get your energy back up. Caffeine, while undeniably helpful in the short-term, can disrupt your sleep in the long-term. Instead of caffeine the next time you’re tired, try something less stimulating and more restorative.
Chamomile Tea
When you need something soothing, light, and still somewhat indulging, chamomile is a great choice. Its gentle flavor pairs perfectly with a few drops of honey for a healthy, natural sweetness. The scientific verdict? Chamomile has been shown to increase the amount of glycine in your brain, which can help relax the nervous system and have calming effects.
Tart Cherry Juice
Our bodies need melatonin to properly regulate sleep cycles, and tart cherry juice tastes great while providing melatonin. Tart cherry juice is also very high in antioxidants like polyphenols which are great for overall health. Additionally, the natural acids in tart cherry juice can also provide benefits to people who suffer from nausea, arthritis, and gout.
Ginger Tea
- Ginger is known for its calming effects, as well as its ability to ease digestion and reduce inflammation.
- It’s also an excellent source of antioxidants, aiding in the elimination of harmful free radicals in the body.
- Its warming sensation can help relax the nervous system, allowing your body to naturally get the rest it needs.
Herbal Infusions
- Relaxing infusions such as chamomile, lemon balm, lavender, and oat straw can help reduce stress levels and increase sleepiness.
- Herbal infusions are also loaded with polyphenols, which can potentially protect against chronic diseases associated with oxidative stress.
- These mixtures are usually caffeine free, so they won’t cause any disruptions to a peaceful slumber.
These beverages provide an excellent alternative to coffee so that you can still recharge without the sleepless nights. Trying out different combinations of these drinks can help soothe your nerves and get your body to find its inner calm once again.
Sleep is vital for both physical and mental well-being. Eating nutrient-rich foods and avoiding drinks high in caffeine and sugar can help ensure that you get the most restful nights possible. Incorporating these practices into your evening routine can not only make nights enjoyable, but lays the groundwork for a more productive and energized life each day. Sweet dreams!
