Are there any foods that help you get a good nights sleep? I am sure you have heard about putting that phone away, the blue light blockers and keeping your bedroom dark and colder. And all of those are great ideas to make your home a great ZZZ zone. That also requires a whole entire post by itself. Remind me in comments or email to do that another time. Today I wanted to teach you about how you can optimize your nutrition to get some good night’s sleep, those precious ZZZZs so you wake up energetic and recharged to take on your work day.
What has food got to do with A Good Nights Sleep?
I am sure I do not have to tell you that the foods we eat have an effect on our health – energy levels. body fat, muscle growth, aches and pains and brain and nervous system. The brain is highly affected, for better or for worse, by nutrition. Some foods help boost your brain activity and energy level, while others help you get a restful night’s sleep. This study also shows a correlation between late night snacking or eating a late dinner on the quality of sleep. The study demonstrated that later you have your dinner, longer it will take you to get to a restful sleep.
I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.
What is in the food that could help with sleep?
Tryptophan is the amino acid that the body uses to make serotonin. Serotonin is the neurotransmitter that slows and calms down the brain. Tryptophan is used by your body to make melatonin, which helps you sleep restfully, in addition to Vit B6, and other important compounds required for the body to function optimally. This study shows the effects of improving sleep quality in middle aged subjects upon consuming tryptophan fortified cereal for breakfast and dinner. It also helped improve the moods of the subjects and counteracted depression and anxiety.
How to sleep better and wake up energized?
At the end of the day, focus on eating foods with high levels of tryptophan and healthy and low in sugar and carbohydrates, so that they will help calm your brain. For a restful night’s sleep, shoot for an early evening meal and a before-bed snack comprised of more calming foods.
Here is a list of some snooze foods to store in your kitchen for when you need to wind down at night:
- Whole Grains
- Sesame Seeds
- Sunflower Seeds
Lighter meals at night are more likely to give you a restful night’s sleep. Eating your dinner earlier, at least 2-3 hours before your sleeping time helps as well. And I know this is the hardest for me. I usually like to have a late dinner, and I skip breakfasts too. But I also know that I am a Night Owl. Comment below and let me know if you are never hungry for breakfast and want late dinner?
High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake! If you must, it is OK to have a small before-bed snack, if needed. These Curry Roasted Chickpeas, Olives, and Roasted Cashews and Almonds or fruits are perfect choices for a light and healthy night time snack if you eat early dinner.
Are there any supplements that help with a good night’s sleep?
If you must take supplements for helping you sleep better a magnesium supplement or Melatonin are good natural choices. Have more time on hands, then a Epsom Salt Bath is a better way to get your magnesium, than a magnesium supplement.
Have you seen my Desk Job Weight Loss Guide yet? It gives you easy-to-implement weight loss techniques that help you lose weight, even if you have never lost weight ever despite trying all kinds of diets and exercises.
And random joke of the day!
I am so good at sleeping that I can do it with my eyes closed.
Jerry Seinfeld Experiment: Don’t break the chain. Post #50.