Eat well to Sleep Well

Are you struggling to get to sleep at night? Or are you waking up in the middle of the night, thoughts racing through your head and frustrated that you cannot get back to sleep? Do you wake up in the morning feeling tired? If yes, then please read on for my top tips to get you on the road to a restful sleep.

Sleep is a fundamental pillar of our overall well-being, affecting not only our physical health but also our mental and emotional balance. The foods and beverages we consume can have a remarkable impact on our sleep patterns. They can either help us achieve a peaceful night’s rest, or, if chosen unwisely, contribute to disrupted sleep and night time awakenings. In essence, your plate can become a powerful tool in your sleep toolkit.

Key Nutrients for Better Sleep

1. Melatonin: The sleep hormone which helps us get to sleep. Foods containing melatonin have a direct effect on our sleep. Get some of the following foods into your meals (or pre-sleep snack if you are really hungry): Eggs, Fish, Nuts, Oats, Mushrooms, Tart cherries, Milk, Goji berries 
2. Tryptophan: A precursor to serotonin (the feel-good hormone)  and melatonin, it promotes relaxation. Tryptophan can be found in turkey, chicken, milk, eggs, tofu, oats, nuts, seeds, and bananas.
3. Magnesium: This mineral calms the nervous system and aids muscle relaxation making it easier to fall asleep.  You can get it from foods like spinach, almonds, and whole grains.

But it’s not just about what you should include in your diet. Equally important is understanding what to avoid, such as caffeine, sugar, and alcohol, as they can act as sleep disruptors. 

Top 5 Tips for a Restful Sleep

1. Balanced Meals: Create balanced meals with a mix of lean proteins, plenty of vegetables, some complex carbohydrates, and healthy fats to ensure a steady supply of sleep-promoting nutrients.
2. Hydration Strategy: Drink around 2 litres of water to stay hydrated throughout the day. Though you may want to limit fluids close to bedtime to avoid night time awakenings.
3. Timed Nutrient Intake: Enjoy tryptophan-rich foods at dinner. And if you are feeling hungry have a sleep-conscious snack in the evening to boost your sleep quality. I love some tuna cucumber bites, an oatcake with nut-butter and banana, or a small handful of almonds.
4. Mindful Label Reading: Get into the habit of reading food labels to identify any hidden caffeine and added sugars, which can disrupt your sleep.
5. Non-Diet Influences: Of course, non-diet factors like a relaxing bedtime routine and stress management are equally important for a peaceful night’s sleep. So turn off those screens at least an hour before going to bed.

Prioritising your sleep is a gift to your overall health and vitality and these small dietary adjustments can make a world of difference. Your body and mind will thank you for it. And, it does not cost you a penny.

Wishing you peaceful nights and energised days ahead!

Kristina Ericcson

Email   kristina@cloudberrynutrition.com

Website   https://cloudberrynutrition.com