Nourish Your Way To Good Sleep

March 13, 2024

Nourish Your Way to Good Sleep

Don't we all love a good nights sleep? It makes such a big difference to our day if we have slept well the night before. It also makes a big difference to our health as well. Quality sleep is considered one of the pillars of good health and as such it is important to consider what factors help or hinder our ability to sleep well.

There is both a short term effect of a poor nights sleep - we don't feel great the next day, and longer term effects - poor quality sleep disrupts our cells ability to rejuvenate and repair, can affect our mood, increase risk of obesity, heart disease, diabetes, depression and decreased immunity to name a few!

In honour of World Sleep Day, it's time to focus on how you can nourish your body to improve the quality of your sleep.

1. Tryptophan-rich foods: Tryptophan is an amino acid that helps your body produce serotonin and melatonin, the dynamic duo of sleep hormones. Tryptophan-rich foods include chicken, eggs, cheese, nuts, and seeds.

2. Magnesium-packed munchies: Magnesium is like a relaxation superhero, helping to calm your muscles and ease your mind. Eat magnesium-rich foods such as leafy greens (think spinach and kale), nuts, seeds, and whole grains. Consider a quality magnesium supplement.

3. Vitamin B6-powered bites: Vitamin B6 plays a crucial role in the production of those sleep-inducing hormones, serotonin and melatonin. Pack your plate with vitamin B6-rich foods like poultry, fish, potatoes, and bananas to help you drift off to dreamland.

4. Melatonin-boosting snacks: Some foods naturally contain small amounts of melatonin, the hormone that regulates your sleep-wake cycle. Beefsteak tomatoes, almonds walnuts, strawberries are great sources of phytomelatonin.

5. Herbal tea time: Sip on a soothing cup of chamomile, valerian root, or passionflower tea before bedtime. These herbal teas have been used for centuries to promote relaxation and improve sleep quality.

6. Warm milk magic: A glass of warm milk before bed isn't just an old wives' tale – it's backed by science! Milk contains tryptophan and calcium, which can help you relax and drift off to sleep more easily.

7. Kiwifruit kick: Studies have shown that eating kiwifruit before bed may improve sleep quality and duration. These fuzzy little fruits are packed with vitamin C and serotonin, making them a tasty addition to your pre-sleep routine.

8. Carb-rich bedtime snacks: Consuming a small, carbohydrate-rich snack before bed can help increase tryptophan availability in the brain. Try a banana with a dollop of almond butter for a satisfying pre-sleep snack.

9. Avoid large meals close to bedtime as this can lead to feeling uncomfortable, bloated and can bring on indigestion/heart burn.

10. Avoid drinking too much alcohol. although alcohol can make you feel sleepy and able to drop off to sleep more easily, it disrupts the natural sleep cycles for the rest of the night.

11. Limit stimulants such as caffeine to the morning/early afternoon. The half-life of caffeine (the time it takes for the starting amount of the substance to reduce by half ), is between four and six hours. This means that up to six hours after drinking a caffeinated beverage, half of the caffeine you consumed is still present in your body — keeping you alert.

At Wholo Foods, we are dedicated to providing you with the nutrients and foods you need to support better sleep. Our entire range of whole, nutrient-dense foods can help you nourish your body and mind for optimal rest.

Remember, the benefits of good sleep are far-reaching. From improved cognitive function and better mood to a stronger immune system and lower risk of chronic diseases, prioritising sleep is essential for your overall health and well-being.

This World Sleep Day, make a commitment to nourish your body with the nutrients it needs for optimal rest. Visit us at Wholo Foods to discover how we can support you on your journey to more restful nights and an overall healthier lifestyle.