Updated: Aug 14, 2019
Diet and lifestyle choices have a huge influence on the quality of our sleep. The World Sleep Society has created the 10 Commandments of Sleep Hygiene for Adults, that is worth checking out. Food choices also play a large part, here are my six simple steps to optimise the quality of your sleep with foods.
1. Eat Tryptophan rich foods
Tryptophan, serotonin and melatonin are amino acids that help the brain get into a relaxed state, thus inducing sleep. You can obtain tryptophan and serotonin from complex carbohydrates, such as oats, brown rice, corn or quinoa. Find some of my delicious Tryptophan rich recipes below.
2. Eat Magnesium rich foods
Magnesium is an important mineral, required for over 300 functions in the body and has a calming effect. You can obtain Magnesium from nuts, seeds, leafy greens, bananas, avocados, and wholegrains.
If choosing supplements, I would first advise consulting a nutritionist, so you can work together to discover the root cause of your sleep issue, however a as a general guide, studies show magnesium taurate to have positive effects on sleep patterns. I often use Biocare supplements, which are high quality, backed by research and provide nutrients in the most bioavailable forms, avoiding unnecessary additives and allergens.
3. Take Epsom Salt baths
Introducing epsom salt baths before bed (rich in magnesium) can be a wonderful way to take care of yourself and calm the body and mind for a restful sleep. Better you do a great range of bath salts and magnesium sprays.
4. Have a small snack before bed
If you find you are waking during the night, you may want to eat your last meal by latest 7pm and eat a small protein snack such as banana or humus on an oat cake 1 hr before you go to bed, this will help regulate your energy levels throughout night.
5. Introduce Essential oils
Essential oils can be highly beneficial for inducing sleep, and help to create a calming nighttime routine too. Blends of bergamot, sandalwood and frankincense mandarin and lavender. have had successful outcomes in studies I discovered Do Terra essential oils last year, and there is no turning back. They offer the purest, high quality essential oils, and have a great company ethic, working on many humanitarian projects, such as OUR Rescue (Working to abolish child sex trafficking). This is a great introductory kit, Lavender 5ml, Lemon 5ml, and Peppermint 5ml. Soothing properties of lavender can be used at night time and cleansing, purifying, and invigorating properties of lemon and peppermint can be used to enhance your energy the next day.
6. Herbal Teas
Reduce number or caffeine drinks after lunch, and introduce herbal teas, such as chamomile, passion flower and lemon verbena.
Studies show Passiflora incarnata, in the form of tea, may benefit sleep quality.
I am a nutritional therapist. I work one to one with clients to help overcome issues such as sleep, through diet and lifestyle. If you struggle with sleep issues and would like to know more about how we could work together, get in touch. I would be happy to assist you further.