Food for sleep
Food for sleep is not just a myth. The food you eat has a tremendous effect on your body. The food you eat affects the hours you are awake as well as your sleep and sleep quality.
The nutrients lay out the foundation for processes how your body, sleep, and health look like. Food is not just food, the nutrients it contains are information. Every single nutrient activates a specific reaction.
What is going on in your belly can be a game changer when it comes to good sleep.
Most of your serotonin is located in your gut. Serotonin is produced by the intestinal mucosa. Serotonin helps with overall digestion. The neurotransmitter is the building block for the sleep hormone melatonin.
There is more melatonin in your gut than in your brain. That fact makes it clear how important a healthy gut is and how much it impacts a good sleep.
Change your food will change your sleep.
Avoid these things to prevent a damage of your microbiome:
- processed foods (excessive sugars feed the bad bacteria in your gut)
- food preservatives
- chlorinated water (chlorine is a known antibiotic and even small amounts will affect your body negatively; you can use water filters to reduce chlorine with your water intake)
- diet soda (it can break your metabolism, nutrients aren´t fully extracted from food)
It is not only about consuming the good and healthy foods. It´s also about avoiding the unhealthy damaging foods.
Nutrients for best sleep possible
Getting good sleep is incredibly important for your health. It can reduce the risk of chronic diseases, keep your brain and digestion healthy and boost your immune system.
See the best foods to eat before bed to get optimal sleep-promoting nutrients.
Some foods are rich in anti-oxidants and nutrients, like magnesium, that promotes good sleep and help you fall asleep fast.
To get the best possible benefits of your food for sleep, it helps to eat them 2-3 hours before bedtime. Eating right before bed can cause digestive problems and interrupt your sleep.
A deficiency in selenium can result in sleep abnormalities. It has also an impact on your immune system and thyroid function.
Brazil nuts, sunflower seeds, beef, oysters, chicken
2. Vitamin C
Research points out, that people with low vitamin c levels had more sleep issues than people with higher levels. They were more likely to have an interrupted sleep and wake up more often during the night.
Acerola cherry, bell peppers, green leafy vegetables, kiwi, strawberries, papaya, citrus fruits
Tryptophan is the precursor for serotonin production.
Turkey, chicken, eggs, sweet potato, chia seed, hemp seed, bananas, almonds, yogurt, green leafy vegetables
Research indicates that potassium can help those who have problems staying asleep.
Bananas, leafy greens, potatoes, broccoli, mushrooms, avocado
Disturbances of rim sleep might be linked to a calcium deficiency.
Kale, sardines, sesame seeds, sea veggies
6. Vitamin D
There is a strong indicator, that vitamin d deficiency and excessive daytime sleepiness correlate.
Salmon, tuna, oysters, exposure to sunlight
7. Omega 3
Omega 3 might support deeper and more restful sleep. A known fact about omega 3´s is that they are heat sensitive. Too much heat will destroy the benefits of omega 3 rich oils. Look for cold processed oils like krill oil, flax oil, fish oil.
Chia seeds, pumpkin seeds, walnuts, salmon, flax seeds
There are actually some foods that have small amounts of melatonin in them. Additionally, there are some foods that support the production of melatonin.
Cherries, walnuts, ginger root, asparagus
Boost melatonin production:
Pineapples, tomatoes, bananas, oranges
9. Vitamin B6 (Pyridoxine)
Vitamin B6 relaxes your nervous system and helps to de-stress.
Bananas, yogurt, cashews, peanut butter, almonds, avocados, fish, tomatoes, spinach, sweet potatoes, eggs
10. Probiotics, Prebiotics
Fermented foods and drinks have shown to be very beneficial when it comes to good sleep.
Probiotics: Sauerkraut, kimchi, pickles, miso, yogurt, kefir, kombucha
Prebiotics: Raw garlic, dandelion greens, asparagus
Last but not least magnesium is a popular mineral to help with sleep and relaxation. It helps to balance blood sugar, optimize circulation and blood pressure, relax tense muscles, calm nervous system.
The mineral has so many functions and is needed anywhere in your body. That means the amount of magnesium you get daily is very fast used.
Magnesium deficiency is the number one mineral deficiency in the world.
Not only does it promote good sleep it is also vital for your overall health and longevity. Chronic insomnia can be caused by magnesium deficiency.
Even if you eat a lot of magnesium-rich foods, a lot of the mineral gets lost during the digestion process.
Magnesium secret tip:
Did you know, that your skin can actually absorb magnesium? You can add magnesium bath flakes and get a nice and relaxing bath at the end of an eventful day.
When you are looking for the best magnesium compound to use for sleep aid, you will find terms like magnesium citrate, magnesium carbonate or magnesium sulfate (just to name a few). Magnesium can be tied to different components. In case of magnesium citrate, the mineral is tied to citrate (citrate is the salt of citric acid).
With the different linked compounds come different effects on our body.
What is the best magnesium for sleep?
Magnesium glycinate is the best magnesium source for a healthy sleep.
Magnesium glycinate is an organic compound. That means magnesium is tied to the amino acid glycine. Glycine protects the sensitive mucous membranes of your digestive tract from the magnesium.
Other magnesium products could cause stomach pain and other digestive problems.
Additionally, magnesium glycinate has a good resorption rate. Because of the link to the amino acid, the mineral doesn´t have to go the regular way of resorption like the other minerals. It doesn´t have to compete with other minerals to be absorbed into the bloodstream.