Nutrition for Better Sleep

Sleep is having a real moment, and certainly there are plenty of variables playing into whether we get a solid restful night or whether we are tossing and turning. Seven hours is considered the minimum number of hours associated with reduced risk of chronic disease such as diabetes, obesity, and heart disease. 

On a fundamental level sleep is essential for:

1. Cognitive function and focus

2. Immune function

3. Emotional regulation

4. Learning and memory formation and integration

5. Decision making

6. Growth and healing

What we eat and drink during the day, and especially as we move into the evening hours impacts our ability to get the high quality sleep needed for us to function optimally both physically and emotionally. 

For a sleep tune-up, try these things:

1. Avoid caffeine 10 hours before your desired sleeping time - yes 10! While caffeine starts to work as quickly as 15 minutes after consumption, it can actually stay in your bloodstream for up to 10 hours. So as a best practice, switch to decaf or choose herbal teas, seltzers, and good old fashioned water for your afternoon beverages.

2. For your evening meal, incorporate a good source of magnesium (Mg), which is a micronutrient associated with better sleep. Good sources of Mg include: nuts, seeds, avocados, and black beans. You may also consider trying a Mg-L-threonate supplement, which recent research has shown to improve sleep quality and improved daytime functioning.

3. Meet your hydration needs during the day, avoiding significant fluid intake within 2 hours of sleep. This will help reduce the need to wake up and pee in the middle of the night.

4. Include foods that increase serotonin levels, like complex carbohydrates (whole grains), lean proteins (chicken/fish), and healthy fats (nuts, avocados, extra virgin olive oil). Reduce foods that decrease serotonin levels (like concentrated sweets and simple carbs and high fat foods such as cheese and fried foods).

If you would like to learn more about the connection between nutrition, sleep, and your overall well-being, contact me here. Reach out any time and let’s help you get a great night’s rest and work on your nutrition and health goals too.

Sources:

Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial - PubMed

Food-derived serotonergic modulators: effects on mood and cognition | Nutrition Research Reviews | Cambridge Core

Sleep | American Heart Association