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5 FOODS TO HELP YOU SLEEP!

Did you know that your dietary intake can have a big impact on your sleep?
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According to Nakajima (2018) nutrition has a direct impact on your sleep and food relates to serotonin which is a key hormone that promotes quality sleep. Consuming foods that improve levels of serotonin have shown to calm the body and prepare to enter a restful stage of sleep.
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I am going to highlight on the dietary end of things the top foods that can help with you improve your sleep.
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1. Complex Carbohydrates are such whole grains, breads, cereals and pasta help promote increased levels of serotonin which will be beneficial to help aid in quality sleep. So maybe carbohydrates are not a bad thing after 6pm after all? Perhaps avoiding simple carbohydrates would be favourable because they have been shown to drop levels of serotonin.
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2. Onge et al. (2016) noted that consuming a diet higher in healthy fats such as unsaturated fats were associated with higher quality sleep in comparison to a higher saturated fat (bring serotonin levels down) Therefore consuming foods like avocado, peanuts, fatty fish and olive oil would be favourable due to the boost in serotonin levels they give.
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3. Lean protein sources like chicken, turkey and fish are abundant in the amino acid tryptophan which tends to increase serotonin levels in the body (Jenkins et al. 2016).
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4. Fresh herbs such as sage and basil can have a calming effect on the body. These can be easily added to homemade pasta sauces to really give some flavour to a meal. However, avoiding black pepper at night could be a good idea as it has been shown to cause stimulatory effects on the body which could impact your sleep quality (Cohen, 2014).
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5. Herbal teas such as peppermint and chamomile tea have shown promote sleep whereas caffeine will have a negative impact on sleep due to the stimulatory effects (Strivastava, Shankar & Gupta, 2010).
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When it comes to optimising your body, sleep is so important. Therefore, implementing strategies into your daily life to help aid this would be beneficial to your general health and well-being. In this particular post, I am highlighting a dietary approach but there are other things that you can utilise to your advantage and I will talk about them in posts to come.
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If you really struggle with sleep, reach out to me and I will help you sort out the problem.
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My DMs are open to you.
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Hope this helps!

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