Need Better Sleep? Start With Better Nutrition

“I eat a healthy meal, but I do not get any sleep at night? What do I do?”

“I work around 10 hours a day with little time to eat in between and mostly rely on fast food. Rarely do I have sleep well throughout the night”

“I am a party lover and Pizzas are my go-to food. But now, my schedule has taken a beating. I am obese and sleep-deprived and do not know what to do.”

Sounds familiar?

Is this your story too?

Need better sleep?

Well! Read on.

“Don’t give up on your dreams so soon, sleep longer.” — Anonymous

Better Sleep begins with Better Nutrition

Well! It is no secret. Nutrition and sleep play a vital role in your health. Unfortunately, it is one of the most important relationships that is overlooked most of the time.

Diet and nutrition play a vital role in the quality of your sleep and certain foods and drinks make it easier to digest and get you the sleep you need. At the same time, when you have enough sleep, you maintain a healthier body and also lose all that extra weight.

What is Nutrition?

“Our food should be our medicine and our medicine should be our food. “ — Hippocrates

Nutrition is all about eating a healthy and balanced diet, which allows the body to have energy and function well. Human nutrition is a combination of vitamins, minerals, and macronutrients. Vitamins consist of 13 types, amino acids and water.

Since nutrition comes from food, proper nutrition is about having a healthy balance of macronutrients and a necessary intake of vitamins and minerals. Other sources, such as drinks and dietary supplements, contribute to overall nutrition.

What do Polls say?

A recent National Sleep Foundation Poll-2022 found out that a 77% of adults feel tired and this is because they do not sleep well, no physical activity, are exposed to screen time just before going to bed, and eat meals at inconsistent times, thus making it difficult for their bodies to regulate sleep and wake up process.

Nutrients to include in your diet for better sleep

There are many health benefits associated with good sleep patterns and nutrition that include a healthy immune system, glowing skin, and a healthy heart.

“The first wealth is health. “ — Emerson

Let us jump right in to know which nutrients and foods will help us make sleep better.

1. Melatonin

Many of you may be familiar with this common sleep hormone that is found as a supplement. These are at the highest during the night and are most commonly found in oats, tomatoes, and milk for instance. Plant-based sources tend to have higher amounts of melatonin and people who consume fruits and veggies sleep better compared to people who do not. The hormone is also a powerful antioxidant, anti-inflammatory and immune-boosting.

Some good sources include

• Egg
• Fish
• Milk
• Tomatoes, peppers and mushrooms
• Nuts — Pistachios and Walnuts
• Corn
• Cereals such as oats, rice, and barley
• Strawberries, grapes
• Lean meats

2. Vitamin-D

One of the most important vitamins that keep your sleep-wake cycle aligned and working well. Also commonly known as the “sunshine vitamin”, around 15–20 minutes of direct sunlight can do wonders to your body as it is adequate for your body to produce the required Vitamin-D for the day. People with lower Vitamin-D levels have poor quality and quantity of sleep. Also, lack of Vitamin D may up the risk of sleep apnea. Here are some foods you can include in your daily diet to up Vitamin-D levels.

Some good sources include:

• Mushrooms
• Eggs
• Cow Milk
• Trout
• Salmon
• Vitamin-D fortified foods such as plant-based milk and cereals

3. Omega -3

Consumption of healthy fats, also known as Omega-3 rich foods, is said to improve sleep quality and duration. However, since our body cannot produce omega-3s on our own, food or supplement is needed for our body. Also, Omega-3-rich foods have Vitamin D and tryptophan, which our body converts to melatonin.

Some good sources include:

• Avocados
• Walnuts
• Flax seeds
• Chia Seeds
• Seafood such as tuna, salmon and sardine
• Canola oil

4. Magnesium

As per the National Institute of Health, about 48% of Americans get less than the required magnesium per day. (310 -420 mg for an adult). Magnesium deficiency is linked to mood disorders such as anxiety and depression. Magnesium helps calm our body and allows natural sleep processes to take over. Also, it plays a crucial role in better immunity and repair of muscle and other tissues. Unlike Vitamin D, your body does not make magnesium, so you have to eat it.

Some good sources include:

• Spinach
• Edamame
• Potatoes
• Black beans
• Potatoes
• Yogurt
• Banana
• Nuts and seeds such as pumpkin seeds, chia seeds, cashew, peanut, and almonds.
• Magnesium-Fortified breakfast cereals

5. Iron

The most essential micronutrient that most Americans fall short on-especially women. Iron deficiency can cause your body to produce less hemoglobin than necessary to carry oxygen-which can make you feel tired despite taking enough rest. This essential mineral is involved in specific chemical processes in the brain linked to sleep and iron-deficit people who up their intake to normal levels sleep better and longer.

Some good sources include:

• Tofu
• Fortified cereals
• Legumes (especially lentils, white beans and chickpeas)
• Spinach
• Beef
• Chicken
• Oysters
• Sardines

Let us now see what foods to avoid to improve sleep.

What foods to avoid for better sleep

In general, you need to decrease the consumption of stimulants, foods that are difficult to digest, sugar, or spice. Here are some foods you can avoid to get better sleep.

1. Alcohol

A couple of beers or glasses of wine can help you fall asleep but it interrupts the natural sleep cycle. Alcohol can relax the muscles of the body but it can lead to sleep apnea and snoring. It also tends to cause acid reflux which can turn detrimental in the long run.

2. Fatty and Fried Food

It can weigh on your stomach and take longer to digest. Having fatty and fried food can lead to indigestion and keep you up throughout the night. Avoid having fries, fried foods, steaks, and cheeseburgers late in the day.

3. Foods with high water content

Getting up to the bathroom throughout the night can disrupt sleep. Drinking plenty of water is important to stay healthy, but you want to avoid getting a full bladder in the middle of the night. It is advised to stay away from goods with high water content like celery, cucumbers, etc. at night.

4. Caffeine

Many foods have caffeine even if you least expect it. Soda, Tea, and Coffee are usually caffeinated and even some ice creams and desserts contain espresso, chocolate, or coffee. Caffeine acts as a stimulant and makes it difficult to slip into deeper stages of sleep which are needed for our body.

5. Foods with high sugar

Avoid having sugar-laden snacks as it causes your blood sugar to rise and eventually crash. Sugary cereals, desserts, and candy are not good treats to have esp before bedtime as it wrecks havoc on sleep patterns.

6. Spicy Foods

Having spicy foods can boost your body’s temperature and you end up feeling hot. It can also lead to heartburn issues and you may end up lying awake for a longer time. If you love eating spicy food try eating it at breakfast or lunch, instead of dinner.

7. Acidic Foods

Foods that are rich in onion, white wine, tomato sauce, and citrus juice can trigger acid reflux and make heartburn worse. It can cause disturbed sleep and you may regret having that yummy slice of pizza just before bed. Be-ware.

8. Gassy Foods

Foods that are rich in fiber are difficult to digest and may cause heartburn. Gassy foods such as Beans, Cauliflower, Broccoli, and Brussel sprouts can keep you awake for longer periods when eaten at night. Having high-fiber fruits and vegetables is great for good health nutrition but avoid having them for dinner and especially before sleep.

The verdict!!!

Good nutrition goes a long way toward a good night’s sleep and a healthier you. Toss out the junk, jump right on the healthy eating bandwagon, and enjoy a good night’s sleep.