If you didn’t already know, our fall probiotic is focused on balancing mood. One key way to ensure you are setting yourself up for success and NOT biting off the barista’s head in the morning is through SLEEP. It’s why we put melatonin and l-Acetyl Carnitine in Mood – but you should be able to sleep without it, too.
So how do you get a good night’s sleep?
We’ve already talked about the best ways to snooze in this post, but let’s kick it up a notch – what should you eat and drink to help you maximize the quality of sleep, not just the hours. The National Sleep Foundation defines good sleep as:
- Spend most of your time in bed sleeping (at least 85% of the total time)
- Falling asleep in 30 minutes or less
- Waking up no more than once per night
- Being awake for 20 minutes or less after initially falling asleep.
So what are some healthy things to consume that will help maximize sleep?
In no particular order (although ideally do these 2-3 hours before you sleep):
- Nuts (almonds, walnuts): These contain melatonin (sleep) and magnesium (stress reducer) and are generally full of healthy fats. As much as they may sound tempting, avoid the flavored almonds and candied walnuts before bed – they are sugar bombs.
- Chamomile Tea: Look, I think it tastes like Jennifer Lopez’s perfume mixed with Finnish-forest twigs, but it contains something called apigenin, an antioxidant that has been shown to promote sleepiness. And it’s backed by science.
- Tart Cherry Juice: It’s full of good nutrients, has nice melatonin characteristics, and you can buy it for not a ton of money at TJs. Just drink it BEFORE you brush your teeth or you’re in for a mix of flavors that Taco Bell hasn’t even dared yet.
- An Egg: It’s a superfood that contains a bucketload of nutrients. They also help you sleep with their amino acid tryptophan, which increases serotonin which – you guessed it – increases melatonin. SCIENCE!
- Mary’s Gone Crackers with nut butter: Again, these complex carbs are packed full of goodness and will help you stop thinking about your existential ennui (or Judy at work who, unquestionably, was slighting you in that meeting).
There you have it – a slightly weird but effective and nutritious bevy of bedtime snacking to help you forget the day behind and prepare for the morning that comes far too soon.