Nutrition for Better Sleep
The statistics say it all—over 1/3 of us are not getting the minimum 7 hours of sleep each night, and the sleep supplement industry is booming. But, did you know that there are nutrients in food that might help you sleep better each night?
Sleep impacts everything you do. From your focus and your energy level, to completing simple and complex tasks—when you’re not sleeping, you feel it, all day long. It’s so vital that when your typical 7-8 hours a night is consistently looking more like 4-5 hours or less, you might be willing to try anything to get some shut-eye.
You may have already seen all of the things that you should stop doing, like turning off your phone an hour before bed, abstaining from alcohol and caffeine at night, and not eating large meals within 2 hours of bedtime. But what if you could add to what you’re already doing to help your body’s natural rhythm? Making small changes to your daily nutrition may be just the boost your body needs to get more ZZZs.
The Sleep-Nutrition Connection
Sleep is regulated by a wide range of hormones and neurotransmitters, many of which require specific nutrients from the diet. Melatonin is well known as a regulator of sleep. It is released through a light-dependent process, helping regulate your sleep cycle based on light conditions. Melatonin is converted from serotonin, which needs tryptophan, an amino acid.
Magnesium is also very popular supplement for sleep, although research isn’t 100% clear on why it seems to help people get more restful sleep. It is thought that magnesium may reduce the excitability of the nervous system, aka, help you relax. It’s also thought to promote general muscle relaxation and reduce the amount of cortisol, your main stress hormone. All of these together may simply put your body in a state that’s ready for sleep.
There is also emerging science indicating that those with higher intakes of polyphenols, special compounds in plants that can help provide anti-inflammatory and antioxidant health benefits, have better sleep quality.
So, now that you know how these nutrients promote sleep, where do you get them? Because we all know that we eat whole foods, not individual nutrients.
Foods that Promote Better Sleep
Before reaching for the supplement bottle, try increasing your dietary intake of tryptophan, magnesium and polyphenols.
Here’s how:
Top Tryptophan Foods
Eggs
Turkey
Chicken
Milk
Cheese
Potatoes
Edamame
Sunflower Seeds
Cashews
Top Magnesium Foods
Pumpkin seeds
Chia seeds
Almonds
Spinach
Cashews
Peanuts
Edamame
Potato
Yogurt
Foods High in Polyphenols
Tart cherries/Tart cherry juice
Kiwi fruit
Berries
Onions
Apples
Walnuts
Black beans
Pistachios
Pomegranates
Practical Strategies to Eat for Better Sleep
Here’s what adding more sleep-promoting foods might look like each day:
Have eggs for breakfast instead of a pastry.
Drink a glass of tart cherry juice before bed.
Have milk as your recovery drink.
Add pumpkin or sunflower seeds to your salad.
Add berries and yogurt to your morning smoothie.
Bottom Line
Sleep is essential for maintaining good health, and a balanced diet that contains nutrients that support your body’s ability to naturally rest may be a good option for you. Of course, if quality sleep is still out of your reach, follow your provider’s advice on a supplement and dose that helps you get the health-promoting sleep you need and to improve your quality of life.
Starting May 18 - 24, join us in a 7-Day “Spring Into Energy” Nutrition Challenge