Food for Better Sleep

Healthy Food Bytes: Food for better sleep

I know we all have occasional battles with sleeplessness, but sometimes it may occur a bit too often.
Here’s some food for thought:

Using caffeine to stay awake during the day will create a vicious cycle. The caffeine throughout your day will affect your sleep at night and can make your more wakeful. Instead, cut back on the caffeine and go for a walk outside when you feel tired. Not only does it give you a breath of fresh air and energy, it will expose you to sunlight, which helps reduce release melatonin (vital hormone for sleep) during the day and store it for later - not to mention all the lovely vitamin D you’ll be getting. Take several walks around the block throughout the day. I take a 10 minute walk at 10am, Noon, and 3pm. It does wonders for my alertness at work and gets me out from under those horrible fluorescent lights. And, more walking during the day means more exercise which means better sleep.

Eat a balanced diet rich in whole plant based foods. So, eat lots of fruit and veggies. Calcium, magnesium, and B Vitamins are very important for sleep. Calcium calms the nervous system and promotes high-quality sleep. Dark leafy greens are the best source. Almonds are a good source too. Magnesium helps you to absorb calcium and has a sedative effect. Nuts, spinach, legumes, halibut, and Quinoa are good sources of magnesium. Vitamin Bs – especially B3 and B6 are important to regulate amino acids depleted by stress. Walnuts, bananas, beans, and lean animal protein are best sources of vitamin B.

If you’re sleep issues are more severe, in addition to a balanced diet, try supplementing with these vital nutrients. I don’t recommend taking individual vitamins alone – take a high potency multiple-vitamin during the day. Add calcium/magnesium, B6 and B3 before dinner, and add magnesium 1 hour before bedtime. Sleepy time tea is also nice after dinner or before bedtime. Double bag it if you need to. If this still doesn’t do it for you – Amino Acids: Gaba, 5HTP or Tryptophan may be helpful as well as the herbs Valerian or Kava Kava for anxiety or St. Johns Wort for depression.

Journaling may help get your thoughts out of your head and onto paper.

Consider practicing meditation. I pray and meditate on the goodness and greatness of God. That calms my mind and my thoughts before I go to bed.

Thanks for reading Healthy Food Bytes: Food for Better Sleep.