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Research shows that gettingdeep sleep is incredibly vital for our health.
REM sleep is critical for emotional processing and memory, saysMara McStay, MS, RDN.
Sounds nice, no?
plant-based dietitian and owner ofPlant Centered Nutrition
6 RD-approved daily nutrition practices for deeper sleep
1.
Becauseundernourished bodies tend to experience poor sleep.
Focus on not going to bed too hungry or full.
Conversely, trying to sleep when youre too full could lead to being uncomfortable and may contribute to heartburn.
Experiment with what feels right to you, saysShannon Western, a nutrition counselor at Ease Nutrition Therapy.
Plus, spicy foods may cause you to sweat, which can lead to sleep disturbances throughout the night.
Pistachios also contain magnesium which can help to relax muscles and regulate blood sugar levels, Wiemann tells us.
These nuts contain the sleep hormone melatonin.
They are also rich in magnesium and zinc, which are shown to decrease insomnia.
plant-based dietitian and owner ofPlant Centered Nutrition
Avoid alcohol in the evening.
When it comes to alcohol, its not just a hangover that we should consider.
This often leads to low energy levels and poor brain functioning the following day.
This often leads to low energy levels and poor brain functioning the following day.
Then there is caffeine, which acts as a stimulant.
When consumed too late in the day, it may interfere with your ability to fall asleep at night.
Avoid caffeine at least six hours before bedtime, or longer if youre sensitive to it.
Six to eight hours is about how long it takes for the stimulating effect of caffeine to wear off.
Pack in the plants
You dont have to go full plant-based to receive the benefits of a colorful diet.
The increase in fiber, micronutrients, and minerals may be enough to change your sleep quality.
More saturated fat and sugar before bedtime may lead to lighter, less restorative, and disrupted sleep.
One of the key deep-sleep micronutrients in plant-based foods is magnesium.
Magnesium plays an important role in regulating the bodys circadian rhythms and helps promote relaxation.
Craft a (booze-free) nightcap
Several beverages have been especially linked to deeper sleep.
Dietary Sources and Bioactivities of Melatonin.Nutrientsvol.
2017, doi:10.3390/nu9040367
Izquierdo-Pulido, Maria, et al.
St-Onge, Marie-Pierre, et al.
Fiber and saturated fat are associated with sleep arousals and slow wave sleep.Journal of Clinical Sleep Medicine, vol.
01, 15 Jan. 2016, pp.
1924, https://doi.org/10.5664/jcsm.5384.
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