This post was adopted from Reliv International
Research by the Sleep Health Foundation has found between 33 and 45 per cent of Australians have poor sleep patterns that lead to fatigue and irritability that’s putting them at risk of low productivity. Most people who work longer hours get less than six hours of sleep a night, far below the seven and a half to eight hours recommended by medical experts. Workday stress plays a key role in robbing people of restful, restorative sleep. But a healthy diet and regular exercise could help defuse the effects of stress once your head hits the pillow. The following foods boost the neurotransmitter serotonin, which can actually promote sleep.
Whole grains, such as whole wheat, brown rice and oats. Try a bedtime snack high in complex carbohydrates to help ease your way to dreamland.
Milk with honey. Milk contains tryptophan, which converts to serotonin in the body and helps promote the deep stages of sleep. Turkey, egg whites and tuna also contain tryptophan.
B Vitamins, especially B6 and B12, help reduce stress that can lead to trouble sleeping. Whole grains, wheat germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap molasses are all rich in B vitamins.
Magnesium can also help reduce the stress and nervousness that interfere with sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews and blackstrap.
Foods To Avoid Before Bed
While some foods can improve sleep, these foods near bedtime can make sleep difficult or even impossible.
Coffee and other caffeine-containing foods, such as chocolate, cocoa, soft drinks and some over-the-counter and prescription medications.
Spicy foods that may cause gastrointestinal reflux or heartburn.
Overly sweet or fatty foods that can also cause indigestion and/or bloating.
Alcohol. Although it can make you feel sleepy at first, alcohol disturbs sleep patterns later in the night.
Along with eating well, adding in routine exercise throughout your week is proven to greatly improve your chances of getting a good night’s sleep. Exercise works wonders to relieve stress and relax the mind. A common contributor to bad sleep is high stress levels.
According to Australia’s Sleep Health Foundation exercise is one of the few things we can do to improve the amount of deep sleep you get, with vigorous, aerobic exercise as the type most associated with an increase in sleep quality.
With the Fit3 featuring ReShape program, working out and eating well has never been easier. With delicious shake recipes to help you get protein and nutrients, and online workouts that you can do from the comfort of your own home, you’ll be sleeping better in no time!