Sleep, What is It Good For?

Bite This: According to sleepassociation.org, 35.3% of adults get less than 7 hours of sleep per 24-hour period.

Nevermind the fact that I have not posted anything in a while. Let’s just get down to it. Sleep. Have not been getting any. Have you?

We are supposed to be spending one-third of our day sleeping – give or take a couple of hours. (I had to re-write this sentence because my math was off, because, well, I do not get enough sleep). Sleep is essential for daily functioning. If you have gone prolonged periods without sleep, you know the feeling of being in a complete daze, almost like having an out of body experience – you’re there, but not there. Worst of all, you have no short-term memory, are unable to articulate your thoughts, and cannot even contribute to society (or is that just me?). Sleep deprivation can also lead to obesity and several chronic illnesses.

There are many reasons for sleep deprivation – hormone imbalances, high cortisol levels, alcohol intake, anxiety, depression, medications, newborns, three kids under the age of three, pets, etc. and without fixing the underlying issue, sleep deprivation can make the matters worse. It creates this vicious cycle. It’s like having a baby that is overtired and therefore cannot sleep making him/her even more tired. Or like not sleeping due to anxiety, and then the lack of sleep creates more anxiety exacerbating the problem. This can go on forever.

Luckily there are ways to improve your sleep without needing medications, unless you have 3 kids under the age of three or a newborn. Then I cannot help you. The most undervalued way to improve sleep is to exercise. Exercise can help reduce anxiety, depression, stress, and improve blood sugar all of which help promote sleep. However, if you’re not getting enough exercise because you have 3 children under the age of three, then there are also things you can eat which may help promote sleep. Good thing is that many of these foods/nutrients overlap! And if you give these foods to your 3 kids under the age of 3, then maybe they will sleep, and then you can sleep! There, I did help.

1.     

           Melatonin  - a hormone that increases when it’s dark and decreases when it’s light. You can take supplements to help. Also found in:

·          Cherries

·         Walnuts

·          Oats

·         barley (not beer!),

·         asparagus

·         broccoli

2.       Magnesium – many roles in the body, but helps with stress response which in turn can improve sleep as well as helps maintain a healthy level of a neurotransmitter responsible for promoting sleep. Found in:

·          dark, green leafy vegetables

·         Seeds/nuts

·         legumes

·         avocado

·         fatty fish

3.       Omega-3 fatty acids – low levels of DHA are also linked to low levels of melatonin and DHA can also help improve mood ( I have mentioned DHA a time or two)

·         Tuna

·         Salmon

·         Flaxseeds and chia seeds

·         walnuts

4.       Serotonin – functions in a variety of ways, but helps regulate sleep. Also plays a major role in regulating mood,  so improving mood can improve sleep. Exercise can improve levels of serotonin. You have also heard about the tryptophan in turkey inducing sleep – this is due to tryptophan increasing serotonin. Other foods high in tryptophan include:

source

·         Eggs

·         Cheese  

·         Tofu

·         Salmon

·         Nuts/seeds

·         turkey

5.       Potassium – I have mentioned potassium a time or two mainly because it helps regulate a magnitude of processes in the body. Potassium deficiency can cause sleep disturbances. Best foods for potassium include:

·         Skin-on (and eaten) potatoes

·         Spinach

·         Lentils

·         Banana

·         Yogurt

There you have it. Recipe for improved sleep and pretty much everything in general – exercise, fatty fish, eggs with yolk, nuts/seeds, dark leafy vegetables, low-fat dairy, and whole grains. Hmmm, seems to be a theme throughout this blog, no?

Also reducing sugar and alcohol can help! But that’s no fun.

Sound Bite: Try eating most of these foods all week and see if you get more sleep. Unless you have a newborn or 3 kids under 3. Then I cannot help. Am I repeating myself?