Sleep is an important and often overlooked component of good health. The basic recommendation for adults is to achieve at least seven hours of sleep every night – although some of us may require more.
Fortunately, instead of resorting to sleeping pills, there are many remedies, practices, foods and supplements that can help you achieve a good night’s rest. With a little experimenting (and for some, perhaps an okay from your doctor), one of the following suggestions may work for you.
Practise good sleep hygiene: Establish a regular bedtime and waking time. Avoid using electronic devices (television, cellphone, etc.) at least one hour before bed as their artificial light may interfere with your sleep/wake cycle. Avoid intense exercise too soon before bed (but do get enough moderate exercise throughout the day). Keep your bedroom cool, quiet and dark – use black-out curtains or an eye mask, if necessary. If noise is an issue, use a fan, a white-noise machine, or wear sleep-appropriate ear plugs. Limit or avoid caffeine and alcohol before bed. A light snack, especially if you are hungry, is not a problem just before bed, but a large meal is not advised.
Other ideas to experiment with: cut back on added refined sugars (uneven blood sugar levels can disrupt sleep). Expose your eyes to morning sunlight by exercising outdoors or use a light therapy lamp. Early light exposure tells your body it’s time to wake up, helping balance your circadian rhythm to stimulate relaxation near the end of the day.
Manage how you react to stress. Practise deep breathing or learn to meditate.
Foods and supplements should also be considered if you have issues with the quality and duration of your sleep. Herbal tea is an old remedy to stimulate relaxation and encourage sleep. Try chamomile, lemon balm, lavender, passionflower, or valerian. Have a cup an hour before hitting the sack – perhaps while you soak in a warm bath with Epsom salt.
Magnesium is important for many bodily functions, including restful sleep. Many people are deficient in magnesium, due to diets high in refined foods (which are notoriously low in magnesium). You can take a magnesium supplement before bed, but it is wiser to increase it in your diet. Good food sources include nuts and seeds, spinach and other green-leafy vegetables, legumes, whole (unrefined) grains, avocados, and bananas.
TIP: If you’ve had a stressful day and doubt you’ll sleep well, try a small bedtime snack of a quarter avocado mashed into a quarter cup of black or brown rice. Or spread one or two teaspoons of any nut butter on half a banana.
GABA (gamma aminobutyric acid) is a neurotransmitter produced in the brain that can improve sleep quality. You can help your body produce more GABA by eating more food sources daily of this neurotransmitter. These foods include tomatoes, broccoli, legumes, mushrooms, sweet potatoes and whole grains (such as red or black rice, and whole-grain oats, wheat, barley or buckwheat).
Melatonin is a hormone well-known as a natural remedy to encourage sleep. Melatonin can also be derived from food sources as well as in pill form. Rich food sources are eggs and fish – higher than in other meat or animal foods. Rich plant sources are nuts, whole wheat, whole grain barley and oats, tart cherries, grapes, pistachios, legumes, tomatoes, mushrooms and peppers. Studies have shown eating foods rich in melatonin is just as effective as supplements in improving insomnia. Be sure to include melatonin-rich foods throughout the day, especially at your evening meal.
Foods rich in tryptophan (an amino acid) may encourage healthy sleep. Your body converts it into the molecule 5-HTP, which is then used to make the hormones serotonin and melatonin (both necessary for good sleep). Tryptophan is rich primarily in high protein foods like eggs, salmon, turkey, chicken, nuts and seeds, and soy products. If you include one or more of these foods in your evening meal, you can help boost your tryptophan levels before bed.
You don’t have to practise every suggestion above. Just one change, no matter how small it may seem, could be the one that works for you.
Consult a Registered Dietician (RD) for other dietary suggestions to encourage a good night’s sleep. Getting to the root of your sleep problem with diet (or exercise) makes much more sense than only treating the symptoms with sleeping pills.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.
Hi I am a Rotarian from India. I just read your article and it is very nicely presented. This being the World Health week, in our club we have more than 50% aged senior Rotarian’s . For the benefit of them I have translated this article in local language and published with your name title. Thanks for your message and this is for your kind info