Food & Sleep

Foods that disturb sleep
 
SUGARY FOODS & SIMPLE CARBS
Candy, cookies & foods full of simple carbs and high fructose corn syrup produce energy. Simple carbs are digested quickly before being released into the bloodstream. This can disrupt sleep.
Eat these in moderation & earlier in the day.

FATTY Foods

 

Fried foods (french fries, fried chicken, cheese, fatty dressings), steak, & ETC. 

 

FATTY foods can cause heartburn at night because they promote the production of acid in the stomach. Your body needs extra time to digest these. If eaten before bed, instead of you sleeping, your body will be creating energy to break these down


 
Foods that promote sleep
 
Fruits: Cherries: Melatonin promotes sleep & helps with relaxation.
 
Bananas: High in magnesium & potassium (also complex carbohydrates that are great after a workout). These carbs release into the bloodstream slowly & do not spike blood sugar. Potassium & Magnesium relax the muscles and aid in blood flow.
 
Herbs that relax: Chamomile, Lemon Balm, Valerian Root:Make a relaxing tea with all of these to help you relax before bedtime.

Vegetables: Wild Lettuce: Helps with restlessness and anxiety. Sweet potatoes (contain muscle relaxant, potassium)

 

Spinach, Kale, Turnip Greens, Collard Greens, Swiss Chard: All high in magnesium, calcium, and potassium (Calcium helps the body generate melatonin. Melatonin helps with the circadian rhythm which regulates sleep.)


 
Foods containing tryptophan: Milk, yogurt (dairy can cause irritation for some. I’m not a big fan of this option because of mucus formation. If bought, buy organic), cashews, shrimp, cod, tuna, halibut (get your seafood wild caught if possible. Stay away from farm raised seafood) Tryptophan is an amino acid that promotes the production of serotonin. Think about Thanksgiving and how people knock out after eating. Turkey possesses tryptophan.

Foods high in complex carbs that digest slowly: Quinoa, oats, barley, and buckwheat.

Complex Carbs are slowly digested- They provide feelings of fullness while not giving you a burst of energy.
Eat foods that love you inside and out. Keep it natural. Keep it from mother’s garden.