12 Nutrition “Hacks” For Better Sleep

12 Nutrition “Hacks” For Better Sleep

Woman sleeping

Sleep is so important to our overall health and wellbeing. It impacts our emotions, cognition, mood, physical abilities, and eating habits. When we sleep our body repairs and rejuvenates itself: it is when muscles are built, cells are replaced, hormones are released, and healing occurs.

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (3,4).

Research shows that insufficient sleep can increase the risk of obesity by 89% in children and 55% in adults (10). Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes (11,12).

Sleep and wakefulness are controlled by a series of chemical reactions in the body. Certain nutrients can affect these chemical reactions and alter how long it takes you to fall asleep, how often you wake up during the night, and how you feel the next day.

So, if you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

Here are 12 nutrition sleeping hacks to help get you into better and healthier sleeping patterns.

12 Nutrition Hacks for Better Sleep

  1. Stay away from spicy foods in the evening

Research shows that people that eat spicy food at night spent less time in both the light phase of sleep known as Stage 2 and the deep, slow-wave Stages 3 and 4. All of which means that they experienced less sleep over all and took longer to drift off (1).

  1. Try to avoid heavy meals at night-time especially if they are high in fat.

A heavy meal or fatty snack right before bed can cause discomfort and indigestion. This in turn can affect your sleep, causing you to wake up several times. Studies have shown that eating a large meal close to bedtime may make it harder to fall asleep. Aim for around 10 grams of fat in the evening, or about what’s in three ounces of salmon.

  1. Cook with sleep-friendly herbs

Flavour your evening meals with parsley, dill, sage, basil, turmeric, garlic, or nutmeg. You can use these sleep-friendly herbs as opposed to spicy flavourings or sugar loaded sauces.

  1. Avoid high protein-meals before bed

Protein-rich foods release amino acids into the blood. When amino acids such as tyrosine flood the body, they are quickly used to synthesize stimulants such as the excitatory neurotransmitters, epinephrine and norepinephrine, and thermogenic thyroid hormones. Excitatory neurotransmitters keep the brain active and thyroid hormones increase the body’s metabolic rate. Both effects disrupt sleep. Furthermore, by suddenly increasing the number of amino acids in the body, high-protein foods reduce the amount of tryptophan reaching the brain.

  1. Consume phytoestrogens to reduce night sweats

If you struggle with hormone related night sweats and hot flashes you may want to consume more foods high in phytoestrogens such as non-GMO soybeans or edamame, flax, sesame, or oats. Soy, specifically, is also rich in important sleep promoting nutrients such as iron, B vitamins, calcium, vitamin E and magnesium.

  1. Have a big breakfast

It is best to consume a large breakfast, light lunch, and an even lighter evening meal. This structure will take the strain off your digestion and enable your body to focus on sleeping as opposed to digesting.

 

  1. Make sure you are getting adequate calories

Dieting and restricting calories can cause stress on your body and disrupt hormones which can have a negative impact on your sleep.

  1. Avoid drinking too much in the evening

Try and consume most of your fluids during the earlier part of the day. Drinking too much in the evening can cause frequent wakings to go to the bathroom.

  1. Get your fibre

Research shows that people who fill up on fibre spend more time in deep sleep, than those who get less fibre, and consume more saturated fat, and more sugar which results in waking up more often (2). You can consume fibre from whole foods such as fruits, vegetables, whole grains, and some seeds.

  1. Avoid alcohol

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns (5,6). Alcohol also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm (7,8). Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions (9).

  1. Avoid MSG food products

A common food additive that is known to cause insomnia is MSG (monosodium glutamate). This compound is a common ingredient used in preparing Chinese foods as well as refined, packaged foods. However, it is a potent stimulant and can keep some people awake late into the night.

  1. Choose an optimal nighttime snack

Ideally, choose a bedtime snack that contains complex carbohydrates with a limited amount of protein and fat.

For some individuals, dairy is a great sleep inducer (if you do not have an allergy, intolerance, or sensitivity to it) because the brain can use the tryptophan and calcium from it to help make melatonin. Try and keep the snack to less than 200 calories and eat between 1 to 1.5 hours before bed.

Below we’ve listed some other healthy options!

Best Bedtime Snacks

  • Whole grain piece of toast with a nut/seed butter
  • Cottage cheese and tart cherries
  • Yoghurt with cut up banana
  • Banana and nut butter
  • Apple sauce cup with a spoonful of ground flaxseed
  • Small handful of almonds (28 grams)
  • Chia Oat Parfait with Kiwi

So, what are you waiting for? Try out some of our nutrition sleep hacks today and increase your potential for a long and restful sleep.

Good night.

 

References:

  1. https://pubmed.ncbi.nlm.nih.gov/1399758/
  2. https://jcsm.aasm.org/doi/10.5664/jcsm.5384
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302758/
  4. https://pubmed.ncbi.nlm.nih.gov/20669438/
  5. https://pubmed.ncbi.nlm.nih.gov/7077345/
  6. https://pubmed.ncbi.nlm.nih.gov/7258218/
  7. https://pubmed.ncbi.nlm.nih.gov/8370699/
  8. https://pubmed.ncbi.nlm.nih.gov/8345809/
  9. https://pubmed.ncbi.nlm.nih.gov/8675588/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/
  11. https://pubmed.ncbi.nlm.nih.gov/21300732/
  12. https://pubmed.ncbi.nlm.nih.gov/15851636/

Salmon Chowder

Salmon Chowder

Smoked Salmon Avocado Toast

This is a beautiful rich and hearty meal that helps feed the soul and is absolutely delicious.

Another great thing about this meal is that it can also help support and promote sleep if consumed in the evening. 

The combination of omega-3 fatty acids and vitamin D in salmon has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin (1,2,3). 

In one study, men who ate 5-10.5 ounces (150-300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork. This effect was thought to be the result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality (4).

It is important avoid high protein meals at night as this can interfere with sleep. This meal is a well proportioned mix of carbohydrates (21g), proteins (23g) and fats (24g), making it a great balanced meal and low on the glycemic index to support healthy blood sugar balance and subsequently support great sleep. 

You can store this in the fridge for up to 3 days or freeze it.

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  2. https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.14-268342
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/

 

Salmon Chowder

Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4 servings

Ingredients
  

  • 2 tbsps Coconut Oil
  • 1 Carrot sliced
  • 2 cups Celery Root peeled and cubed
  • 2 cups Rutabaga peeled and cubed
  • 2 cups Organic Vegetable Broth
  • 12 oz. Salmon Filet
  • 1 cup Organic Coconut Milk
  • ¼ tsp Granulated Garlic
  • ¼ tsp Ginger
  • ¼ tsp Sea Salt or more to taste
  • ¼ cup Parsley chopped, optional garnish

Instructions
 

  • In a large soup pot, melt the coconut oil over medium-low heat. Add the sliced carrot, celery root, and rutabaga. Cover and let cook for about 10 minutes, or until fork tender.
  • While the vegetables are sauteeing, skin the salmon. Discard the salmon skin. Set aside the salmon fillets.
  • Add the broth to the pot and bring to a low rolling boil for 5-10 minutes, until vegetables are fork tender.
  • Add salmon into the pot and poach the salmon for 10-15 minutes. Add a small amount of water if needed to ensure the salmon is covered with boiling liquid.
  • With a fork, gently flake the fish into chunks. Stir in the coconut milk, garlic and ginger. Season to taste with sea salt.
  • Divide into serving bowls and garnish with chopped parsley, if desired. Enjoy!

Notes

Nutritional information per serving:
Calories: 386
Carbs: 21g
Fibre: 5g
Sugar: 10g
Protein: 23g
Fat: 24g

Top 5 Foods For Better Sleep

Top 5 Foods For Better Sleep

 Sleep. This magical five-letter word is elusive to so many of us. Whether it’s difficulty falling asleep or tossing and turning all night long, insomnia is becoming endemic to our modern-day society. Chronic sleep deprivation leaves us physically, mentally, and emotionally depleted as well as affecting our cognitive functioning.

For some it may seem like an easy solution, but sleeping pills can cause side effects (i)… so what’s an exhausted, bleary-eyed person to do?

Nutrition can play an important role in helping you get a good night’s rest, but it can also be one of the reasons why you are not getting a good night sleep. Eating too large of a meal close to bedtime may impair sleep, having unbalanced blood sugars, skipping meals and consuming to many stimulants such as caffeine and chocolate and consuming refined carbohydrates and sugar can all be problems that can negatively impact sleep. If you’re interested in more information like this, check out our post on 12 Nutrition “Hacks” For Better Sleep!

Top 5 Foods To Support Sleep

  1. Bananas

    Bananas are high in Tryptophan which converts to serotonin, which in the absence of light converts to melatonin – an important initiator of sleep. Melatonin, is a hormone that controls your sleep and wake cycles so is very helpful for people that have difficulties with regular sleep patterns or that struggling with jet lag.

    Bananas are also a good source of potassium and magnesium, which are natural muscle relaxants.

    Other foods high in tryptophan include nuts, seeds, tuna, and you guessed it: turkey. (ii)

  2. Tart Cherries

    Tart cherries help increase the body’s natural melatonin production. Other fruits such as pineapples and oranges have also been shown to significantly increase the presence of melatonin. (iii)

  3. Oats

    Oats are a source of complex carbohydrates that stimulate the release of serotonin and allow a more restorative sleep. (iv) Check out our Chia Oat Parfait With Kiwi recipe for a great bedtime snack idea!

  4. Almonds

    Almonds are rich in magnesium, which relaxes muscles and helps you unwind, inducing that sleepy state you feel before falling asleep. 

  5. Tea

    Chamomile and passionflower teas can help relax nerves and muscles and help you sleep more soundly. Check out our recipe for Calming Tea for a therapeutic and delicious blends of herbs to enjoy as part of your bedtime routine

Sleep is essential for maintaining good health. Keep a sleep journal and see what works best for you. Sleep tight!

References: 

i. Proctor, Ashley, and Matt T. Bianchi. “Clinical Pharmacology in Sleep Medicine.” ISRN Pharmacology 2012 (2012): 914168. PMC. Web. 12 July 2018.

ii. Johns NP, Johns J, Porasuphatana S, Plaimee P, Sae-Teaw M. “Dietary intake of melatonin from tropical fruit altered urinary excretion of 6-sulfatoxymelatonin in healthy volunteers”. Journal of Agricultural Food Chemistry. 2013 Jan 30;61(4):913-919

iii. McCune L.M., Kubota C., Stendell-Hollis N.R., Thomson C.A. Cherries and health: A review. Crit. Rev. Food Sci. Nutr. 2011;51:1–12. doi: 10.1080/10408390903001719

iv.. The American Journal of Clinical Nutrition, Volume 85, Issue 2, 1 February 2007, Pages 426–430, https://doi.org/10.1093/ajcn/85.2.426