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The Science of Sleep and Nutrition
Chech this out: what you eat can significantly impact your sleep quality!
A recent study called "The Effects of Dietary Nutrition on Sleep and Sleep Disorders" shows us us how what we eat impacts our sleep. More than that, sleep disorders disrupt your circadian rhythm, leading to various health issues like stress, anxiety, depression, hypertension, and cardiovascular diseases.
What you should know:
Carbohydrates
High-glycemic index (GI) foods like white bread (everything made from white flour) and everything containing added sugar affect sleep by altering blood sugar levels. Some studies even suggest that consuming high-GI foods a few hours before bedtime may help you fall asleep faster. Take those with a grain of salt - just think who benefits from that.
Better opt for complex carbs like whole grains, fruits, and vegetables. These can help stabilize blood sugar levels, promoting better sleep without the roller-coaster effects of high-GI foods.
Fatty Acids
Omega-3 fatty acids, found in fish and flaxseeds, work as anti-inflammatory and regulate melatonin that improves sleep quality. At the same time saturated fats from processed and fried foods lead to sleep disturbances and less sleep duration.
Pro tip: Incorporate more omega-3-rich foods into your diet for better sleep and overall health benefits.
Amino Acids
Tryptophan, found in turkey, dairy, and nuts, is a precursor to serotonin, a neurotransmitter that helps regulate sleep. Another amino acid, gamma-aminobutyric acid (known as GABA and available as an over-the-counter dietary supplement), produces calming effects on the nervous system. These amino acids are added to many natural sleep aids, making them popular ingredients in natural medicine.
Vitamins: D, C, B6, and B12
Vitamin D: Deficiency leads to poor sleep quality and sleep disorders.
Vitamin C: Supports brain health and may protect against sleep deprivation effects.
B Vitamins: Mixed results, but B6 and B12 might help with sleep regulation.
Nerve Aid - Professional Natural Sleep&Stress support
If you're looking for a natural sleep aid, consider Nerve Aid from Marco Sikaffy, Doctor of Naturopathic Medicine. It's highly potent, 100% herbal, and has been supporting stress, anxiety, and sleep for more than 40 years among Marco's patients.
Final Thoughts
Simply speaking, if you don't sleep well, take a look at what you eatᅳmaybe your diet lacks vitamins D and C, or your body is looking for more turkey or salmon on the table. Science clearly shows that by incorporating a balanced diet and natural remedies, you can significantly improve your sleep quality and overall well-being, and avoid many unpleasant health conditions that may develop over the years.
