How many hours of sleep do you get each night? Since tomorrow is World Sleep Day I thought I’d post some info that might be useful to those who struggle getting more than 5-6 hours of sleep each night. ⠀
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Inadequate sleep can wreak havoc on the body….it can lead to a weakened immune system, weight gain, inflammation and it can also increase the risk of high blood pressure, heart disease and type 2 diabetes. ⠀
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Do you want to catch more 💤’s but have a difficult time falling or staying asleep 😴 ? The following nutrients have been shown to help:⠀
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Magnesium: sometimes referred to as the sleep mineral (in addition, many people don’t consume adequate amounts), magnesium is found in soy products, bananas 🍌, avocados 🥑, leafy greens🥬, fish 🐟, nuts 🥜, & dark chocolate 🍫⠀
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Calcium: yogurt, milk 🥛 (and some fortified, non-dairy milks), cheese 🧀, leafy greens 🥬 , almonds, sardines, & soybeans⠀
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Vitamin D: fatty fish, cheese 🧀 , egg yolk🥚, vitamin D fortified foods (milk🥛, yogurt), and of course, a bit of sunshine ☀️ ⠀
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Potassium: bananas🍌 , oranges 🍊, leafy greens 🥬 , broccoli 🥦 , avocado 🥑, mushrooms 🍄 , potatoes 🥔 and sweet potatoes⠀
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Selenium: shellfish 🦪 🦞 🦐 , Brazil nuts, eggs🥚 , whole grains, sunflower seeds, mushrooms 🍄 , chicken 🍗 , beef 🥩 , pork & firm tofu⠀
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Tryptophan: this is a precursor to serotonin production (which is a precursor to melatonin production) and is found in nuts, seeds, tofu, cheese, fish, poultry, oats, beans and eggs. ⠀
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Melatonin: many fruits and vegetables contain naturally occurring melatonin including tomatoes, pomegranate, broccoli, corn and tart cherries 🍒 . In fact, a 2014 study found that drinking tart cherry juice (8 oz. twice daily for 2 weeks) increased sleep by 85 minutes compared to those who drank a placebo. (Liu, et al, 2014)⠀
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Avoiding a heavy, high fat meal too close to bedtime may help as well as finishing up any caffeine before 2 pm. ⠀
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The take home message….if you feel you could use a boost in your sleep, chances are, you could probably use a boost in your nutrients as well! Experiment with new foods, stay mindful and enjoy!
