Good sleep powers a healthy lifestyle, but did you know great nutrition powers a healthy sleep cycle? According to the National Sleep Foundation, there is a strong connection between nutrition and sleep. Getting the right amount of protein, vitamins, and nutrients, as well as the timing and quality of our meals has a profound impact on both the length and quality of our sleep cycle.
Sworkit is much more than a fitness app. We’re a whole health app designed to support your best lifestyle. Check out these simple tips to get a better night’s sleep by honoring your body’s hunger cues.
Foods That Promote Better Sleep
Eating the right foods makes all the difference in allowing our brains to shut down and enter a full REM cycle. Key in on these sleep-friendly nutrients.
Tryptophan is a key amino acid that causes the body to produce serotonin and melatonin, which regulate mood, sleep, and appetite. Like melatonin, magnesium and D3 are also linked to better sleep quality and steady circadian rhythms. Serotonin also regulates our sleep cycle while improving mood by telling our bodies when it’s time to wake up. This allows us to go to bed at the right time and rise without feeling tired and deprived.
So what are the best foods for harnessing these sleep-promoting nutrients?
When it comes to getting enough tryptophan, stick to high-protein dairy products like yogurt and cottage cheese, as well as white meats such as fish, turkey, and chicken for the added benefit of Omega-3 fatty acids. Salmon and mackerel, as well as other fatty fish, also contain a boost of Vitamin D3, essential for regulating sleep in the wintertime.
Add antioxidants and serotonin to your diet with kiwis and tart cherries. Tart cherries are especially high in melatonin and have been known to aid in total sleep time, while the rich serotonin boost in kiwis improves overall sleep quality.
Don’t forget seeds, nuts, whole-grain bread, and brown rice. Remember; there’s no reason to fear carbs. In fact, healthy carbs power workouts that have results and aid your sleep cycle.
Meal Prep for Better Sleep
Planning healthy meals ahead of time can help you to prioritize your nutrition — and your rest — when life gets busy. Try these easy tips for incorporating sleep-promoting foods into daily meals for you and your family.
Don’t Skip Breakfast
The most important meal of the day doesn’t need to be complicated. Oatmeal with bananas and walnuts, avocado and fried egg toast, or a Greek yogurt smoothie with fresh fruit is enough to balance your blood sugar and keep you energized.
Strive for Balance, Not Perfection
When lunchtime strikes, give yourself a simple guideline of greens, protein, and whole grain. This might look like salads, sandwich wraps, grilled chicken, salmon burgers, or even a delicious pasta bake. Don’t be afraid to indulge your tastebuds with a few snacks in moderation. Remember; when we deprive ourselves, we slip into bad habits.
Balanced Nutrition Basics from our Sworkit Nutrition Collection is the perfect starting point for learning key principles to help maintain a balanced diet.
Stay Hydrated
Remember to drink water throughout the day to maintain proper nutrient transport. It’s especially important to replenish water and electrolytes after cardio exercises and other workouts. Stay hydrated so you can avoid drinking right before bedtime, ensuring a restful night’s sleep with minimal bathroom breaks.
As an added precaution, avoid caffeine and alcohol at least three hours prior to bedtime.
Create a Wind-Down Routine Around Dinner
Timing, consistency, and nutrition all play an important role in promoting healthy rest. Strive for a set dinner time and keep regular eating schedules even on busy days. This will help your internal clock manage both hunger and sleepiness cues. Aim to finish eating 2-3 hours before bedtime to aid digestion and prevent acid reflux.
When it comes to deciding what to have for dinner, dishes like sweet potato turkey chili or roasted salmon with vegetables make excellent mains. Sides such as red quinoa with pistachios and sautéed spinach are a great source of iron, which helps control sleep cues and energy levels.
Healthy Snacks Before Bed
There’s no shame in saving room for a late-night snack, especially when a workout leaves you extra hungry. Focus on the types of snacks you’re choosing rather than trying to control snacking entirely. Tart cherry juice, a handful of almonds, or tryptophan-rich yogurt are comforting late-night hunger killers that won’t leave you tossing and turning.
Whole body health means focusing on what feels right in your daily routine. Our customizable fitness tech features workouts you can do at home as a compliment to your nightly wind down. Sworkit’s collection of restorative yoga and meditations are perfect for relaxing after dinner. Of course, fitness is only one component of a mindful lifestyle. Nutrition and sleep work hand-in-hand to empower your health and allow you to reach your goals.
Follow along for daily workout reminders and more tips with the Sworkit lifestyle team.
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