A 'Day on a Plate' to your best nights sleep
Olivia Arezzolo
Australia's Leading Sleep Expert | Speaker | Editor in Chief - Womens Fitness | Connect with me!
You were going to eat anyway... why not improve your sleep in the process?
Breakfast?
Green smoothie (spirulina, protein, banana, nuts, nondairy milk)
Why: rich in tryptophan, magnesium, and B vitamins; this energy-enhancing smoothie sees you through the day and supports sleep at night: these nutrients enable the synthesis of the sleepiness hormone melatonin. Particularly if you’re exhibiting signs of melatonin deficiency, such as being wide awake in the evening and fatigued in the morning, this smoothie should be your go-to each morning.?
Snack?
Seek out a magnesium-rich snack such as a banana, walnuts or Brazil nuts.
Why: magnesium is a muscle and mind relaxant, shown in clinical trials to reduce anxiety by 31 percent; and in further research to reduce muscle cramps.?
As both anxiety and cramping are key limitations, indulging in this nutrient can reduce the likelihood you will experience sleep problems.?
Lunch
Load up on anti-anxiety, pro sleep omega 3’s with a poached egg, and avocado green bowl.?
Why: Evidence shows omega 3’s can lengthen sleep by 58 minutes, and reduce the number of times you are waking from sleep by seven. As omega 3’s are calming for the nervous system, after a decent dose your brain slows and your muscles feel more at ease, hence why they are so relevant to sleep.
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Snack
Reach for a caffeine-free brew such as peppermint or tulsi tea, with a melatonin rich snack to accompany it like tart cherries, tomatoes or grapes.
Why: Despite commonplace belief, perking up in the afternoon doesn’t actually require caffeine.?
Peppermint, for example, has been found in clinical research to boost mental performance and reduce fatigue. And to partner it with a melatonin rich snack? Genius. A recent study found daily tart cherry intake for two weeks increased the sleep duration by 85 minutes - per night.
Dinner
Finish off the day with a protein and probiotics, such as miso salmon.?
Why: Especially for those lacking sleep, know that research shows just two nights of insufficient sleep reduces good bacteria in the gut.?
As a result, you compromise absorption of the above ‘sleep nutrients’, such as magnesium, omega 3, and tryptophan. Needless to say, this needs to be amended - daily - and eating probiotic-rich foods is one of the best ways to ensure it.
This article was originally featured on Body and Soul.
This article is another instalment of Sleep Smarter - empowering you to your best nights sleep. With sleep imperative for optimal wellbeing and peak performance alike; it's a pleasure to share expert tips, tricks and techniques to help you sleep longer, deeper and wake more refreshed. Supercharged by sleep, look forward to achieving more, in less time, with less effort - naturally. Please share with anyone you feel it can benefit, and subscribe for the next edition!