I RARELY meet someone who says they get enough sleep - crazy, right? Since 1 in 3 Americans are chronically sleep deprived, it's not that surprising. Sleep deprivation can lead to a number of health issues. However, there are a couple things we could all do to fall asleep faster and sleep deeper and longer.
Support that Serotonin!
Meet your new sleep bff- serotonin. Serotonin is a neurotransmitter that calms your brain and helps you sleep better. To support the production of serotonin in your body, one recent study found that diets rich in fiber and low in saturated fat can lead to a boosted serotonin level. Eating complex carbohydrates with dinner help to stimulate serotonin and help prepare your body for a night of quality rest.
Synch your clock (and no, I don't mean your multiple alarms)
Your microbiome (your gut) has an internal clock, just like we do. We're at our best when we find our personal synchronization of our body and mind adjusting with each other. This can explain why we have issues falling asleep when we're too hungry or too full. Honoring your body's hunger and satisfaction cues and sticking to a solid sleeping schedule can help your body know when it's time to sleep and wake.
Trust your gut
Speaking of your microbiome, your gut-brain health is critical for better sleep. Try adding pre- and probiotics to your diet to offer the microbes in your gut the nutrients they need. Studies show that small, frequent meals may improve sleep quality by leveling out your blood glucose and serum lipid levels.
Supplement your sleep
Aid your sleep with supplements that you may not be getting in your every-day diet. B vitamins and magnesium can drastically improve your sleep quality because they help synthesize melatonin. Add these foods into your diet for more restful sleep:
B Vitamins:
- Legumes
- Whole grains
- Dairy
- Sweet potato
- Eggs
- Nuts
Magnesium:
- Pumpkin seeds
- Leafy greens
- Fish
- Yogurt
- Avocados
- Bananas
Quality sleep is vital to everything you do- you have to give to yourself before you can give to others! Restful sleep is a non-negotiable for me, and I hope it will be for you too! Because you're worth it 😉. I'd love to know:
Which of these are you trying tonight?
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