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How Eating The Right Foods Can Help You Get a Better Night’s Sleep

Modified on September 12, 2019 at 3:34 PM

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How Eating The Right Foods Can Help You Get a Better Night’s Sleep

Taking care of you and your littles is no easy feat. But, try doing it on just a few hours of sleep, and some days it feels almost impossible. Unfortunately, that’s the reality many moms and dads face. Everyone knows the importance of sleep, but for so many of us, it’s the first thing to get sacrificed in our otherwise busy lives. 

Ever notice how many parents have set bedtimes for their kids, but rarely do they set one for themselves? Are you one of these parents? If so, it’s important to ask yourself why. If it’s because there’s no time, you’ll need to evaluate your priorities and make some hard decisions about what you can cut out. Sleep really shouldn’t be sacrificed. If it’s because you just simply can’t sleep, that’s an easier problem to fix.

The food and sleep correlation

Research shows that there is a correlation between lack of sleep and poor dietary choices, but that also poor dietary choices lead to sleep disturbances. A bit of a catch 22 isn’t it? So, what can you do to remove yourself from this chicken and egg scenario? Believe it or not, eating certain foods can actually help you get a better night’s sleep. Start incorporating some of these nutrient-rich foods into your family’s diet and you’ll be pleasantly surprised by the results.

Melatonin

Melatonin is a hormone that is produced in the brain and controls our sleep patterns. It keeps your biological clock on track, helping you know when it’s time to sleep and when it’s time to wake up. The more melatonin your body produces, the more sleepy you get. Melatonin levels are usually highest at night and lowest in the mornings. 

Tryptophan, Magnesium and B Vitamins

Amino acids are the building blocks of proteins. Essential amino acids, such as tryptophan, can not be made through our bodies, and can only be sourced through food. Melatonin levels are directly affected by tryptophan, and magnesium and vitamin B help tryptophan to be absorbed by the body. This means that a diet lacking in tryptophan, magnesium, and vitamin B will affect the production of melatonin in the body and result in poorer sleep.

Here are some foods that will help make for a better night’s sleep.

Dairy

Dairy is a great food choice in aiding your sleep. It contains B vitamins, magnesium, and tryptophan, all of which play a role in increasing the body’s production of melatonin. Have a glass of milk, a small bowl of yogurt, or maybe some berries and cottage cheese. Bonus points for incorporating the antioxidants of berries into your snack. They have a host of benefits that can also contribute to better night’s sleep.

Leafy Greens

When you think of leafy greens you don’t necessarily associate them with calcium. However, you may be surprised to find out that they contain a high amount of this mineral. Studies show that calcium deficiency can actually hinder sleep. Leafy greens such as spinach, cabbage, and kale can help make sure you aren’t lacking any in your diet. These vegetables also contain magnesium and potassium, which also plays a role in getting a better night’s sleep.

Nuts

Nuts such as almonds offer a host of nutritional benefits. One of them is that they are rich in melatonin and magnesium. A few nuts a day can actually combat insomnia and encourage better sleep quality. They are definitely worth adding to your daily diet. 

Fatty Fish

Fatty fishes contain high levels of vitamin D and omega-3 fatty acids. Both of these are linked to the production of serotonin. Melatonin is synthesized by serotonin, making salmon and halibut great options for getting your sleep on. 

Fruit

Specifically, tart cherries, kiwis, and bananas have all been linked with helping improve overall sleep quality. A glass of tart cherry juice is said to make you feel sleepy by stimulating melatonin production. The properties of bananas all lend themselves to being natural muscle relaxants, which helps your body to unwind and prepare for sleep. Eating just two small kiwis has been associated with not only getting better sleep but also sleeping longer. Any fruit you choose to eat will have nutritional benefits, but choosing one of these 3 will give you the associated health benefits, in addition to better quality sleep.

Herbal Tea

While tea isn’t necessarily considered food, it is worth mentioning. Chamomile tea is an herbal tea that also gets referred to as “sleep tea”. That’s because it contains an antioxidant called apigenin, which is known to encourage drowsiness. It has also been known to help reduce anxiety, which is definitely welcomed by anyone trying to fall asleep at night. Be careful that your tea does not contain any caffeine, as this may be counterproductive to the sleep properties.

Night Snacking

Night snacking is pretty common. If you’re going to have a snack before bed, your best bet is a banana, some nuts, or a glass of skim milk. These have all been identified to help improve sleep. However, please don’t take the term bedtime snacking too literally. You should never actually eat right before bed. Eat your snack at least one hour prior. This is how long it will take for the tryptophan to reach your brain. 

Any significant change to your routine can be difficult. However, making quality sleep a priority will benefit your life in so many ways that the adjustment period will prove to have been worth any sacrifices. Incorporating foods that promote a better night’s sleep may just result in a happier, healthier, more productive you. That’s the kind of parent every child deserves.

5 Proven Tips For A Good Night’s Sleep

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Posted By Guest Blogger
on September 11, 2019 at 3:19 PM
Filed Under: Health & Fitness
Tagged With: Fitness, Health, sleep quality, sleep routine, sleep solutions

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Sarah-Jean Ballard

Hi! I’m Sarah-Jean. I’m a Christian, the wife of a handsome Molecular Biologist, and the homeschooling mother of 5 beautiful kids!

I enjoy homesteading, reading, writing, cooking, baking, crafting, home decorating, Xtend Barre, and of course, fashion!

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I asked him if he could stay 12 for one more year but he didn’t like that idea. 😒 Was worth a shot, right? 

Scroll for the outtakes 😂😂😂

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Their journey began with a modest kitchen table and the introduction of pine pollen, but it has since evolved into something truly remarkable, exceeding all expectations.😱

What truly sets Lost Empire Herbs apart is their extensive collective knowledge, derived from years of hands-on experience, unwavering commitment, and a willingness to explore new horizons. Driven by a genuine desire to enhance lives, they made a resolute decision to make the benefits of these exceptional herbs accessible to a wider audience. 

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@lostempireherbs #lostempireherbs #holistichealth #holistichealing #holisticwellness #holisticlifestyle #motherhoodunplugged #motherhoodjourney #motherhoodthroughinstagram #unleashthepowerofnature #rootingforyourhealth #hormonehealth @apexdropofficial
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I miss summer already 😭 Take me back to a bett I miss summer already 😭

Take me back to a better place 👉🏻 summer time at @storylandnh !! 🥳🥳🥳🥳

Can’t wait to go again next year! 🙌🏻✨🤸🏻‍♀️

#summertime #familytime #familyadventures #motherhoodunplugged #childhoodunplugged
What they remember about their childhood is in you What they remember about their childhood is in your hands 🫶🏻

#motherhood #motherhoodrising #motherhoodunplugged #motherhoodthroughinstagram #motherhoodintheraw
This is what our homeschool looks like sometimes. This is what our homeschool looks like sometimes. 🥳

Can’t believe my oldest son is 13 and outside helping dad do home projects like building a new deck. 🤯 Seems like yesterday he was in his walker on this back deck and it looked a lot better 😂

Thankful that @homedepot has great prices so we could finally afford to do this home reno project! 💪🏻🎉

#motherhood #motherhoodunplugged #hereisourhomeschool #motherhoodthroughinstagram
My first born son turned 13 years old today. 😱 My first born son turned 13 years old today. 😱

Somebody hold me. 😭

I asked him if he could stay 12 for one more year but he didn’t like that idea. 😒 Was worth a shot, right? 

Scroll for the outtakes 😂😂😂

This kid blows me away daily and makes me so proud to be his mom. I don’t have enough words to describe how much I love this child. 😭

Drop a comment and wish this boy a happy birthday! 🎉🎂 

#homeschoollife #homeschoolfamily #momlife #momlifeunfiltered #momlifeunplugged
Being a mom is hard. Being a mom and trying to sta Being a mom is hard. Being a mom and trying to stay healthy and fit is harder. 🏋🏼‍♀️🥵

Luckily, there are holistic wellness products that can help make the motherhood journey easier!

Lost Empire Herbs stands out as a remarkable family venture led by three health-conscious brothers who share a profound dedication to a wholesome, active lifestyle. 

Their journey began with a modest kitchen table and the introduction of pine pollen, but it has since evolved into something truly remarkable, exceeding all expectations.😱

What truly sets Lost Empire Herbs apart is their extensive collective knowledge, derived from years of hands-on experience, unwavering commitment, and a willingness to explore new horizons. Driven by a genuine desire to enhance lives, they made a resolute decision to make the benefits of these exceptional herbs accessible to a wider audience. 

Their primary focus revolves around offering hormonal support, a vital consideration given the prevalence of endocrine-disrupting compounds in today's world, although their scope extends beyond this singular realm. 🌱 

I'm genuinely enthused about the prospect of trying out their products, eagerly anticipating the chance to personally experience the transformative effects of these wellness herbs. The brothers' evident passion and expertise have left me intrigued and eager to embark on a journey towards total wellness, guided by the offerings of Lost Empire Herbs.

@lostempireherbs #lostempireherbs #holistichealth #holistichealing #holisticwellness #holisticlifestyle #motherhoodunplugged #motherhoodjourney #motherhoodthroughinstagram #unleashthepowerofnature #rootingforyourhealth #hormonehealth @apexdropofficial
Slow down a little and visit @storylandnh !! It s Slow down a little and visit @storylandnh !!

It seems like summer is almost over and you’re probably scrambling to get all the things done on your bucket list. But don’t forget to slow down and have some fun with your kids this summer!!

Story Land in Glen NH is a great way to make some beautiful summer memories with your family! If you live in the New England area, definitely plan a visit before summer slips through your fingers, mama! ☀️ 🏖️ 

LIKE + SHARE if you needed this reminder to slow down and have fun! 

#motherhoodunplugged #motherhoodjourney #momlifeunfiltered #motherhoodrising #motherhoodthroughinstagram
Looking for something fun to do in New Hampshire t Looking for something fun to do in New Hampshire this summer? Living Shores Aquarium in Glen NH is an indoor walk through adventure that allows your whole family to discover the wonders of the ocean year-round. 

The aquarium includes interactive tide pools, exhibits, and tons of immersive activities. See otters, touch sting rays and nibble fish, interact with tropical birds and so much more. They even have axolotls and sharks! There is so much to see. We spent over 3 hours exploring the exhibits! And of course we had to stop in the amazing gift shop before we left. Don’t miss it! 

Living Shores is a fun, interactive environment that is perfect for the whole family! If you’re going to visit the White Mountains this summer, definitely make time to stop at @livingshoresnh! 🐠 🐟 🦀 

COMMENT and tell me which part your kiddos would like the best! 👇🏻

 #familytime #motherhoodunplugged #momlifeunfiltered #whitemountains #familygoals #familyfriendly
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