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REFUEL & RECHARGE: EATING & HABITS FOR BETTER SLEEP

a cat sleeping on a bed

There is understandably a lot of collective stress and anxiety these days, and many people are reporting difficulty sleeping. Sleep is important for supporting and regulating pretty much all aspects of our health. The habits that we implement, as well as the ways that we eat, can help or hinder our sleep. We think improving our sleep is worth investing time in and we aim to be intentional around shifting routines to improve the quality of our sleep.

Since we are supporters of food and cooking, as well as good health and nutrition, we hope to share some ideas for how to incorporate foods and habits that can support better sleep.

Night-time mind/body preparation before sleep:

90 Minutes Before Bed

  • Have a nighttime snack (if needed), something high-fat/low-carb

  • Turn screens off

  • Don’t engage in vigorous exercise

  • Avoid stressful conversations, or reading the news

  • Ensure that you are hydrated, enjoy a relaxing herbal tea

  • Include magnesium

  • Decrease light intensity/blue light

  • Decrease stimulation overall

Create Your Environment

  • Keep room dark and cool

  • Make sure there is good circulation

  • Keep hands & feet warm

  • Keep phones out of room or silenced

  • Set an alarm to wake at end of a sleep cycle, if possible

  • Try natural room scents using essential oils

  • Include gentle music or background sound to reduce disturbances, if helpful

Target nutrients that support sleep and how to include them in your diet:

  • Magnesium – found in dark, leafy greens, nuts, seeds, seaweed

  • Selenium – found in brazil nuts, tuna and almonds

  • Omega 3s- found in sardines, anchovy, salmon, herring, cod liver, flax seeds, walnuts, cold water fish

  • Vitamin C – found in bell pepper, kiwi, lemon, parsley, strawberries, dark leafy greens

  • Vitamin D – found in flaxseeds, walnuts, fish, eggs, mushrooms

  • Vitamin B6 – found in organ meats, tuna, nuts, seeds, egg yolk, avocados

  • Probiotics – found in yogurt, kefir, sauerkraut, kimchi, kombucha, raw goat cheese

  • Potassium – found in avocados, sweet potatoes, dulse, broccoli, bananas

  • Calcium – found in sardines, collard greens, ricotta, yogurt, broccoli rabe

  • Herbs & Spices – cumin seeds, chamomile, hops, nutmeg, lavender, oat straw

Lisa Miller, BS, NC – Ocean View Nutrition

Nutrition Consultant, Certified

Reach out to Lisa Miller, if you are interested in virtual individual nutrition consultations, or for corporate nutrition consultations or presentations

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