Eat Better, Sleep Better

How have you been sleeping lately? Could it be you are missing some needed vitamins and it’s keeping you up at night? Maybe you need a little bedtime snack because your body is wakes up needing more fuel? If that’s you, read on!  Dr. Michael Breus, “The Sleep Doctor” does an excellent job describing which vitamins are most helpful for sleep, where to get these vitamins from natural food sources, and even shares a tip on getting MORE magnesium from a banana to ensure an excellent night’s sleep! I took copious notes and you should too so you can get the rest and recovery your body needs to function best. 

One study looked at people who were not sleeping enough and tried to uncover some of their deficiencies. Those who slept less than four hours per night had the least variety in their food choices. These people were dehydrated, and low in carbohydrates, and typically low in lycopene. Lycopene is a powerful antioxidant that helps protect your cells from damage. Starting your day with tomato juice or some grapefruit would give you a boost in lycopene.

The group who slept 5-6 hours ate the most calories. This group lacked Vitamin C and selenium. Both of these fight illness and inflammation. Having a little OJ in the morning or infusing citrus into your water can really help here. Just a 1-2 Brazil nuts will get you all the selenium you need in a day. 

Vitamins have a critical role in sleep regulation. Specifically, the B Vitamins. 

B3 increases the availability of tryptophan and can help lengthen sleep. Tryptophan also assists in stimulating melatonin production in the body. 

B6 is required for serotonin production- this neurotransmitter can help keep us happier. Serotonin is also a calming hormone. 

B12 helps sustain normal sleep patterns. 

To get all 3 B vitamins, you can eat nuts, broccoli, potatoes and whole grains. 

Vitamin D helps keep your biological clock in tune- so make sure you get plenty of sunlight, fatty fish, egg yolks, and grass fed dairy. A Vitamin D supplement daily is a good idea because most people are D deficient. (Always, talk to your doctor before taking supplements.) 

Magnesium is great for sleep quality as well. It helps boost sleep quality. Bananas, dark leafy greens, avocado, beans, nuts, brown rice, whole wheat toast, all contain magnesium. 

You also need tryptophan for better sleep. Whole grains, dairy, meat, eggs, broccoli and asparagus all have tryptophan. Having these at the end of the day would be ideal.

Calcium, your heart and blood pressure regulator, can help with sleep. Foods such as dairy, broccoli, collards, kale, almonds, sunflower seeds contain calcium and can be helpful with sleep.

Salmon is a great food for sleep because of it’s Omega 3’s. Choose wild if possible for more Vitamin D and a higher level of healthy fats. 

Carbohydrates are also effective for sleep enhancing. Choose good ones. The insulin released makes it easier for the tryptophan to get into your brain. Carbs with protein are an ideal bedtime snack. People that wake up in the middle of the night are often in need of fuel for their body. A snack of around 250 calories with 75% carbohydrates and 25% protein is ideal. Maybe cheese and crackers, or Greek yogurt with bananas. 

Having some dark leafy greens in your meal at dinnertime is a really great idea, right Popeye? Some people, especially women, may be waking because they are low in Iron which is found in sources like red meat and kidney beans. Again, yogurt is a great choice- it has the calcium and magnesium you want in your system for restorative deep sleep. 

Try this great magnesium recipe to relax and calm yourself before bed.

Bananas are considered “nature’s sleeping pill” and the peel has 3x the amount of magnesium. Wash your banana and cut in half. Boil water and banana and peel 3-4 minutes. Let cool and drink the WATER. It’s a fantastic source of magnesium. You can keep it in the fridge and heat before bed and drink it all week! You could even mix it in your plain Greek yogurt for your bedtime snack.

Ideally, we get our vitamins from food, but if that’s not possible, consider supplements. Again, check with your doctor, do a blood panel to see which of these nutrients you’re lacking, and decide how to get your levels where they need to be for a good night’s rest. Happy sleeping you beautiful babies!