Nutritionist shares foods to help with sleep and help you live longer
Although it sounds like a tired subject, the reality is sleep is important to every facet of our health. This includes the fact that many of our health goals are completely unachievable if we are under slept.
Nutritionist, Mel, is here to share her tips with us on which foods to include in your diet to help improve your sleep.
Around 60% of Australians have trouble falling asleep, wake during the night, and/or wake early with difficulty getting back to sleep. They experience daytime difficulties such as fatigue, irritability and poor concentration due to this.
Studies across millions of people show one clear thing - the shorter your sleep, the shorter your life.
Lack of sleep long-term is sadly a major predictor of diseases including Alzheimer's, heart disease, stroke, diabetes, depression, and even suicide.
Sleep is like a dishwasher cycle for the brain. During the day, the brain builds up its own pile of dirty dishes caked with toxins, and then it runs its own personal dishwasher — the glymphatic system – at night whilst we slumber.
A lack of proper sleep limits the glymphatic system, causing grime to build up and impede brain function. This can manifest in memory and concentration difficulties and emotion dysregulation.
What can we do to improve our sleep?
Would it surprise you to know that the food we eat can help or hinder our sleep? Here’s a few hot tips from our nutritionist to get you started on a better sleep journey.
|
Minimise and Avoid
|
Include and Increase |
|
Alcohol blocks REM sleep and contributes to poor quality sleep |
Herbal teas like chamomile, valerian root, and lavender teas have calming effects that may help with relaxation and sleep
|
|
Avoid stimulants like caffeine before bed |
Protein – we need enough protein throughout the day to make neurotransmitters and hormones including melatonin. Eggs are a source of protein and tryptophan! Include plant based protein, meats and fish. See our plant based protein here |
|
Switch off – avoid screens at bedtime and try not to have a t.v in the bedroom |
Almonds are rich in magnesium which can help improve sleep quality and regulate sleep cycles |
|
Avoid sugar lows and highs and keep that diet stable which will benefit blood sugar levels and create a beter sleep |
Fatty fish is high in omega-3 and vitamin D which may benefit sleep quality |
|
Avoid crash dieting and try to eat 3 hours before bed |
Fruit throughout the day like kiwi, bananas and cherries may assist with sleep and help regulate sleep-wake cycles |
|
Sort out that sleep hygiene – a bedroom that is messy, hot, cluttered or smelly will not induce relaxing sleep. Get a good routine around sleep, set a bedtime and make your room and bed a place you want to spend time |
Turkey – the sleepy protein contains tryptophan and may assist with relaxation and sleep |
|
|
Pepitas or pumpkin seeds deliver tryptophan and magnesium – a double benefit for sleep |
Why should you join Zing Wellbeing? Well, this says it all for you really....
Over 500 nutrition packed recipes with NEW recipes each month. Choose from gut health, budget, dairy free, gluten free, menopause, high protein, vegetarian or variety meal plans
Daily support in our private, safe and non judgemental women ONLY group Group
Video Coaching with Expert Super Coaches, Tools, motivation and essentials to succeed
Fully guided workout video programs
Mental Wellbeing & Hormone Plan & Tools
A women only health program - run by women and made for women by women
Plus MONTHLY health challenges to keep you MOTIVATED and on track - see what is coming up below!