Nutrition & Sleep: Top Tips for Fabulous Sleep, from Nutritional Therapist, Kristina Carman.
Be smart about what & when you eat:
Your daytime eating habits play a role in how well you sleep – especially in the hours before bedtime.
- Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
- Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within at least two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
- Avoid alcohol before bed. While a nightcap may help you relax, it really interferes with your sleep cycle.
- Avoid drinking too many liquids in the evening. Drinking lots of fluids close to bedtime may result in frequent bathroom trips throughout the night. But remember to keep hydrated throughout the day as dehydration can hinder optimum sleep.
- Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night as your body tries to process the excess sugar. A diet that is rich in whole plant rich foods is ideal.
Nutrition & Sleep – Foods to Support sleep:
Figs: Figs pack potassium, magnesium, calcium, and iron. These minerals help with blood flow and muscle contraction, which are helpful of falling asleep.
Sweet Potatoes: Swap a baked sweet potato for that traditional night time piece toast. Sweet potatoes are super sources of magnesium, potassium and calcium which help you relax. Try slices of sweet potato with drizzle of honey and pinch of sea salt or a tablespoon of nut butter for a treat.
Pistachios: Pistachios hit the sleep jackpot. High in protein, vitamin B6, and magnesium, all of which contribute to better sleep as they support melatonin. A handful is enough though. Otherwise they may keep you awake!
Prunes: The nutrients in dried plums- vitamin B6, calcium, and magnesium, help make melatonin, the hormone that regulates sleep. Use prunes as a whole-grain toast topping, mix them into trail mix, or eat them on their own about 30 minutes before bedtime.
Almonds: Contain magical magnesium and tryptophan which both help your muscles relax.
Oats: Oats are also rich in melatonin, which relaxes the body and helps you fall asleep.
Cherries: High in melatonin. When eaten regularly, they can help regulate sleep.
Herbs for fabulous sleep:
Valerian Root
Passion flower
Lavender
Lemon Balm
Chamomile
California poppy
Note* if you are on any medication check with your doctor before adding in herbal supplements for any interactions.
During the day – Let the light in
Expose yourself to bright sunlight in the morning. For example – Eat breakfast by a sunny window, or take your morning coffee outside. The light on your face will help you wake up and support that beautiful circadian rhythm.
Spend more time outside during daylight. Take work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
Use a light therapy box. This simulates sunshine and can be especially useful during those short winter days.
Find out more about NUTRITIONAL THERAPY at Seed or contact kristinacarman@seedwellness.co.uk to discuss any dietary needs including information on nutrition and sleep.
