When you think about nutrition it tends to be in relation to your physical fitness or after stepping on the scales (ouch!). But did you know that what you eat and drink can help you get a better night’s sleep?
Nutrients That Improve Sleep
Let’s start by looking at the superstar squad of goodies that help us get the restorative sleep we need. The Sleep Council have a list of nutrients you should be looking out for.
First up is lycopene which is found in your red and orange foods. Think tomatoes that you can sneak into lots of tasty soups and sauces. There’s also the added bonus of free radicals being kept at bay which maintains a great complexion. Orange foods can add a delicious sweetness to your diet. Carrots, peppers and citrus fruits are nature’s own sweeties.
Lutein and zeaxanthin are bursting out of fresh, green, leafy vegetables. The Biomedical Journal of Scientific and Technical Research found that these compounds help reduce sleep disturbance.
Magnesium is superb for helping you to relax and fight fatigue. The American Society for Nutrition noted that people who slept for less than seven hours a night consumed lower amounts of the element. It’s packed into almonds and bananas.
Now, bananas. They are your gold standard for sleepy foods. They are your little yellow friends who should always be in your fruit bowl. They also contain a quantity of, and if you remember only one word from this blog let it be this, tryptophan.
The National Sleep Foundation explains why this tiny amino acid is such a sleep hero. Your clever body transforms it into serotonin and melatonin that induce sleep.
If bananas really aren’t your bag tryptophan is also found in high amounts in eggs, peanuts, oats, yoghurt, milk and poultry. Maybe this explains the post-Christmas turkey coma?
But before it can work its magic it needs to cross the blood-brain barrier. Think of this like the brains’ security staff. It must compete with other amino acids to get entry into a rather exclusive club. To make itself look more attractive to the brain bouncers tryptophan hooks up with carbs. And through the red velvet ropes it goes into the brain!
So, you can see that it isn’t just what you are eating that helps you get a better sleep. It’s the combinations of food that make the difference. And our eating routine.
Eating Routine For Better Sleep
Advances in Nutrition journal reviewed several studies and found that skipping breakfast and irregular eating is strongly linked to poor sleep quality. Lack of sleep triggers the hormones ghrelin which make you eat sugary foods. This gives us a boost of energy which results in poor sleep. And so the downward spiral goes on.
What Foods Should You Avoid When You Want To Sleep Better?
Granny warned us not to eat cheese at night for fear of us having weird and wild dreams. There could be more than a little truth in that. Tyamine alters the release of noradrenaline which is produced in the part of the brain linked to REM sleep.
I’m afraid the demon drink isn’t a good idea either. The British Nutrition Foundation studied the quality of sleep after consuming alcohol. Although sleep was achieved pretty much immediately, participants had fewer REM cycles.
Prettily named teas are more effective at giving you a deeper sleep. The ancient Romans prescribed Valerian tea to quickly fall into a deeper sleep. Camomile tea increases glycine which is a muscle relaxant and Passionflower helps to regulate nerve cells calming anxiety.
Granny was also on the money when she gave you a warm milky drink to make you dozy. It combines our old friend tryptophan with stress reducer calcium.
Keeping fluid levels up is important. Especially when your daily routine incorporates exercise to ensure you get a better sleep and improve overall wellness. Drinking lots of water is essential for maintaining fitness and as part of a good sleep routine.
So is building a CBD oil supplement into your day.
Medical News Today found that CBD reduces anxiety and suppresses cortisol resulting in a better, deeper sleep. It’s also an anti-inflammatory and anti-spasmodic which aids muscle recovery after a workout.
CBD Oil For Better Sleep
Melo CBD oil is made from grown plants grown in the clear air of Zeiningen, Switzerland. Insects and fungi are used to manage the crop so Melo oil is certified organic.
You can see how nutrition affects your sleep. It is more important than ever to eat a balanced diet and incorporate Melo CBD into your daily routine. You spray it under your tongue in the morning and as part of your bedtime routine. When first starting, four to five sprays is enough. To make the most of the CBD make sure you wait for forty seconds to a minute before having a drink or rinsing your mouth. It’s as simple as that.
So, granny was right about the milk and the cheese. If only she’d known about the CBD oil!