I hope you had a great weekend. Mine was crazy! I was busy doing volunteer work all weekend and was at the mercy of the people who were feeding me. Of course, my lunches were not low carb. I didn’t sleep very at all even though I was super tired. I think it was because my body was not getting the nutrients that it is used to getting, so it effected my sleep. Hence, the inspiration for my blog post today.
Having trouble sleeping is one of the most frustrating things to deal with, whether you can’t fall asleep or you have difficulty staying asleep. Lack of sleep is not only frustrating because it causes a lot of fatigue and restlessness during the day, but it can also affect your physical and mental health.
While there are pills and medications that can help you sleep, you might want to look at the natural remedies first. One great option is to look at your diet, focusing on foods that are known to relax you and help you sleep better.
Here is dark chocolate again. Not only is it good for more than just a treat, it is also high in antioxidants. It can also play a hefty role in helping you sleep. Studies have shown that people who consume 40 grams of dark chocolate a day for 2 weeks saw a decrease in cortisol, a hormone produced when a person experiences stress. This could be possible due to its magnesium content which aids in regulating stress, muscle spasms, and anxiety.
TIP: You can try eating it as a dessert with your favorite berries for a healthy snack option, eat it alone, or make some dark hot chocolate on cold nights.
This tea has long been associated with its calming and mild sedative effects. It is speculated that it may be because of the flavonoid apigenin, which has the ability to bind to benzodiazepine receptors in the brain. There are a variety of caffeine free teas available on the market. I love to drink chamomile tea before bed. I was too tired at the end of the night this weekend, to even bother. I guess I should have made the time, Lol.
TIP: You can use honey, lemon, or mint to give your tea a different flavor.
It has often been said that milk can help you sleep, but science has revealed that all dairy contains tryptophan. Cheese is also an excellent source of calcium which helps to regulate muscle movement.
TIP: You can try eating cheese for a snack about an hour before bedtime to help you sleep.
Walnuts contain an amino acid called tryptophan. Tryptophan is responsible for the production of serotonin and melatonin, which are key components of controlling sleep cycles. Interestingly, it has recently been discovered that walnuts contain an amount of melatonin on their own. The great thing about walnuts is that fit in with most diets, from low calorie, to low carb, Keto, and even Paleo.
TIP: Add a handful of walnuts to a half cup of Greek yogurt for a great snack or enjoy them with some cheese to help you sleep even better.
Lettuce is great with almost every food and it turns out that it can fill a number of dietary needs for trace minerals. The real secret, however, is lactucin. Lactucin is sometimes referred to as “Lettuce Opium”, and has mild sedative effects.
TIP: Wrap some cheese or turkey around lettuce leaves for an easy bedtime snack.
Almonds are a great low calorie snack that are high in fiber. They are also extremely high in magnesium, which is needed for a variety of body functions. They are also associated with headache relief, which can be a great aid to relaxation and sleep.
TIP: You can get whole or sliced almonds to add to some yogurt. You can even mix your almonds and walnuts to add more texture. I love them just by themselves.
This is probably the most famous example of food containing tryptophan. Turkey is famous for its sleep inducing effect, commonly and somewhat endearingly referred to as a food coma. It can be fried, baked, broiled and barbequed. It is also a cost-effective solution for meat eating families.
TIP: You can use leftover turkey in a variety of ways. Keep some sliced in sealed bags for easy use in lettuce wraps and other delicious dishes.
These are a just a few examples of foods you can eat to help prevent insomnia. I find that when I’m having a problem with something and start doing research on it, maybe other people need that info also. This isn’t necessarily a low carb post, but I hope you find it useful. Part 2 to come since there are so many foods I have found to help with insomnia.
I hope you have a great week! Talk to you soon,