Sleep is considered adequate when there is no daytime sleepiness or dysfunction.
The amount of sleep needed varies person to person and depends on various factors, including age (most adults need about 8 hours of sleep every night). There has been increasing evidence that sleep has an influence on dietary choices. Specifically, that lack of sleep (less than 7 hours per night) results in increased intake of food and consumption characterized by less variety of food, increased snacking, and increased favor and consumption of fat.
More specifically, studies have found these habits and items are associated with poor sleep quality:
- High intake of simple carbohydrates (i.e. white pasta and breads)
- Frequent consumption (more than once a month) of energy drinks and sugar-sweetened beverages
- Skipping breakfast
- Irregular eating patterns
- Eating too much or too little
- Alcohol consumption (as the body metabolizes the alcohol, sleep can become fragmented and REM sleep can be impaired)
It is worth noting that the findings from various studies regarding food and sleep are in line with the general dietary recommendations for health in the general population: increasing fruit and vegetable intakes, choosing whole grains (higher in fiber), and incorporating vegetable oils (low in saturated fat). A healthy lifestyle and fueling plan can positively impact more than one area of your life!
In addition to a well-balanced fueling plan, certain foods may help increase levels of tryptophan, serotonin and melatonin, which aid in falling asleep and staying asleep.
Need a functional snack or dinner to work into your fueling plan and to help with your sleep? Consider trying to include the following foods:
- Walnuts (rich in tryptophan)
- Almonds (rich in magnesium. a deficiency in magnesium makes it difficult to stay asleep)
- Yogurt (rich in calcium. A calcium deficiency makes it harder to fall asleep)
- Bananas (rich in Vitamin B6, needed to make melatonin)
- Lettuce (contains lactucarium) / Kale / Spinach / Mustard greens (contain calcium)
- Tuna / halibut / salmon (high in Vitamin B6)
- Rice (in particular Jasmine Rice) increases tryptophan
- Cherry Juice (naturally boosts melatonin)
- Chamomile Tea (increases glycine, which relaxes nerves and muscles)
- Passionfruit Tea (contains alkaloids)
- Honey (allows tryptophan to enter brain more easily) – combine with tea!
- Hummus and crackers or veggies (help with tryptophan)
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