A Good Night's Rest: The Role Nutrition Plays in the Quality of Your Sleep
Melatonin is a hormone produced by the pineal gland, located in the middle of the brain, in response to darkness. Maybe you’ve heard of the importance of seeing the sun first thing in the morning and avoiding blue light and screens in the bedroom to help set your circadian rhythm, your internal clock that controls the sleep-wake cycle. When this cycle feels off, we are quick to grab sleeping pills or synthetic melatonin when we are having trouble sleeping, which can interfere with our natural melatonin production. We chalk it up to too much stress, too many thoughts filling out head, too much blue light and just a feeling of restlessness. But what most people are unaware of is that your gut produces 400 times more melatonin than your brain! How does this work? The gut micro biome (the collection of trillions of gut bacteria) converts nutrients from your food into Serotonin (the mood stabilizing hormone), which can be thought of as the building blocks or Melatonin, the sleep hormone. The body does this beautifully, if the gut micro biome is balanced and we are getting adequate nutrition and vitamins, primarily an amino acid called tryptophan and vitamins like Magnesium, Vitamin D, Zinc, Omega-3s.
* Magnesium deficiency has been directly linked with low melatonin production
* Cherries, especially tart cherries or Montgomery cherries, have been shown to increase melatonin levels within the body
HERBS THAT HELP CALM THE BODY AND RELAX THE NERVOUS SYSTEM
Chamomile
Valerian
Lavender *a few drops of lavender essential oil on your pillow case, diluted and applies yo your forehead, or in a tea has a calming effect
Tart cherry juice *6oz of cherry juice increases the body’s ability to use tryptophan, the amino acid needed to create melatonin
OTHER WAYS TO IMPROVE SLEEP
1. EXERCISE, YOGA, MEDITATION *just 10 minutes a day can lower stress hormones and promote calmness
2. AVOID CAFFEINE AFTER 12PM
3. USE THE BEDROOM FOR SLEEP AND SEX *Try eliminating the television from the bedroom and read instead (not off a screen)
4. ALLOW 2-3 HOUR AFTER EATING BEFORE GOING TO SLEEP *lying down while trying to digest a meal can cause discomfort and disrupt sleep
Instead of reaching for 5mg of melatonin, try my top sleep foods, full of nutrients to better your sleep, and mood too!
MAGNESIUM RICH FOODS
Spinach: 40% of your daily needed intake in 1 cup
Pumpkin Seeds: 50% of your daily needed intake in 2 tablespoons
Avocado: 15% of your daily needed intake in 1 avocado
Quinoa: 30% of your daily needed intake in 1 cup
VITAMIN D RICH FOODS
Salmon: 4oz contains more than 100% of your daily needed intake
Mushrooms
Eggs
Sunshine!
OMEGA-3S
Salmon
Avocado
Nuts and Seeds
Olive Oil
TRYPTOPHAN RICH FOODS
Salmon
Eggs
Nuts and Seeds
BEST WAYS TO BALANCE YOUR GUT MICROBIOME to ensure proper nutrient absorption
1. AVOID PROCESSED FOODS: Refined sugars, artificial sugars, chemical additives and preservatives reduce good gut bacteria and decrease serotonin and melatonin production
2. AVOID REFINED SEEDS OILS: Refined seed oils like corn, soybean, canola, safflower, palm and sunflower oils all cause inflammation in the gut
3. EAT MORE PLANTS: Plant fiber feeds food gut bacteria and antioxidants found in whole fruits and vegetables reduce inflammation in the gut
4. INCORPORATE PROBIOTIC FOODS INTO YOUR DIET: Fermented foods like sauerkraut, kimchi, miso, olives and yogurt are rich in good bacteria
Sleepy Time Cherry Tea