The Sleep Periodical
Volume 4 | Issue 10
I spoke with a journalist from Well and Good and they featured my quotes in their article. Hopefully, at the end, you will find which food items you want to stock in your fridge and pantry for more restful sleep.
Many hormones and chemicals in the body regulate the sleep-wake cycle, and certain foods can help augment those regulatory hormones for optimal sleep. The substances that aid with sleep are:
Sleepytime Hormone, Melatonin
Amino Acid, Tryptophan
Mineral, Magnesium
Therefore, including these foods in your diet is essential not only for sleep health but also for a well-balanced diet.
MELATONIN CONTAINING FOODS:
Eggs and fish are both responsible for increased serum concentrations of melatonin. For vegetarians, tomatoes and bell peppers have high levels of melatonin, but nuts, including pistachios and walnuts, have the highest levels.
TRYPTOPHAN CONTAINING FOODS:
Turkey, chicken, and chia seeds can help increase the body's amino acid production of tryptophan, a precursor to serotonin and melatonin. This can promote better sleep quality and help you feel refreshed in the morning.
MAGNESIUM CONTAINING FOODS:
Magnesium is a mineral in the body that aids in muscle relaxation, which is essential for achieving restful sleep.
Foods high in magnesium include dark leafy greens and nuts (almonds and cashews). Avocados and dark chocolate are also on the list to boost magnesium levels. However, be mindful not to consume dark chocolate within 3 hours of sleep as it also contains caffeine and theobromine and may keep those sensitive to it awake.
As a General Rule:
Give your body at least 3-4 hours of digestion of a heavy meal before sleep time. Some of these specific items consumed up to 2 hours before bedtime may help increase circulating levels of these chemicals in the bloodstream. More research must be conducted to determine the exact amounts of each food group to increase the levels of hormones or minerals in the blood. Still, as a general rule, ingesting these foods 1-2 times per day for a period of at least five days up to 2 hours before bedtime should show an improvement in circulating levels to assist with sleep.
Looking forward to improving your sleep journey.
Happy Sleep!
- Dr. Vyas
Sleepless in Nola understands the diverse sleep needs of all children. If your children struggle to get sleep, we are here to support you. Make a free consultation appointment.
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