7 Nutrition Tips for a Good Night’s Sleep

Nutrition Tips for Sleep

7 Nutrition Tips for a Good Night’s Sleep

Our sleep is essential to our overall health for so many reasons, from supporting our immune system to reducing the risk of developing certain chronic diseases. What we eat (or don’t eat) can have a real impact on our ability to fall asleep and stay asleep throughout the night, and certain foods contain sleep-regulating hormones, such as melatonin and serotonin.

In this blog post, I’m sharing my 7 top dietary tips for a good night’s sleep, from caffeine and alcohol to magnesium, blood sugar and more.

Do you struggle falling asleep or staying asleep? Do you want to focus on improving your general health and nutrition? Head to Consultations to see how I can help you start your journey to the healthiest version of yourself today!

Nutrition Tips for Sleep

Nutrition tips for a good night’s sleep

  1. Limit overall caffeine intake, and avoid any caffeine after lunchtime. This is because caffeine can stay in your system for up to 12 hours.
  2. Be mindful of your alcohol intake and try not to consume alcohol within 3 hours before going to bed. The breakdown of alcohol in the liver can impact our ability to enter into restorative deep sleep.
  3. Sip on a herbal tea after dinner, such as chamomile and lavender. These help to calm the nervous system which promotes a restful sleep. Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
  4. Cherries may help promote sleep due to their natural melatonin content, and tart cherries in particular are the richest source of melatonin (the sleep hormone). Tart cherries also contain tryptophan which may help the body to produce melatonin. Tart cherry juice or concentrate are the easiest ways to get them into your diet.
  5. Magnesium is a key mineral when it comes to sleep as it can help to relax the nervous system and calm the body and mind. Magnesium can help reduce stress and anxiety, and it binds to GABA receptors (a neurotransmitter) in the brain, which makes us feel relaxed. In addition, magnesium plays a role in the production and regulation of melatonin.
  6. Consider your blood sugar balance. A common reason people wake during the night is imbalanced blood sugar. If you wake up regularly throughout the night, try having a balanced snack before bed (with some protein, complex carbohydrates and fat), such as an oatcake with nut butter and a half a banana (chop and freeze the other half to use in a smoothie!) These contain serotonin, which gets converted into melatonin in the body.
  7. Don’t eat too close to bedtime. This can make it harder for you to doze off, so try to finish your last meal/snack 3 hours before going to bed, in order to allow enough time for your body to completely digest the food. This may also help reduce indigestion, bloating and acid reflux, as well as helping you to sleep through the night without waking up. When your body is digesting food, this means it can’t fully relax and so you are less likely to enter into that restorative deep sleep.

Sleep is an area that both impacts – and is impacted by – our gut health. I explore this two-way relationship in my blog post all about The Gut-Sleep Connection.

This is just a small insight into the types of things I discuss with my 1:1 clients. If you’re interested in working together to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call

 

Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition

 

Check out my other nutrition-related blog posts below:

 

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472148/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/

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