Nourish Your Way To Better Sleep

March 13, 2024

Nourish Your Way to Better Sleep

Don’t we all love a good night’s sleep?

When we sleep well, everything feels easier the next day. We think more clearly, feel calmer, and have more energy. Sleep is also essential for our long-term health. During sleep our body repairs cells, regulates hormones, strengthens the immune system and supports brain function.

Poor sleep affects more than just how we feel the next day. Over time, consistently poor sleep has been linked with increased risk of obesity, heart disease, type 2 diabetes, depression and reduced immunity.

While many things influence sleep, nutrition plays an important role. The foods we eat provide nutrients that help regulate hormones and support our natural sleep cycle.

In honour of World Sleep Day, let’s look at some of the nutrients and foods that may help support better sleep.

Nutrients That Support Healthy Sleep

Certain nutrients play key roles in the production of sleep regulating hormones such as serotonin and melatonin.

Tryptophan

Tryptophan is an amino acid that helps the body produce serotonin and melatonin. Serotonin supports mood and relaxation, while melatonin helps regulate your sleep wake cycle.

Foods naturally rich in tryptophan include:

Nuts
Seeds
Eggs
Poultry
Fish
Dairy products

Nuts are particularly useful because they also contain healthy fats and minerals. Our Amazeballs are made primarily from nuts, providing a convenient whole food snack that helps keep you satisfied between meals.

Magnesium

Magnesium helps regulate the nervous system and supports muscle relaxation. It is sometimes called the relaxation mineral.

Low magnesium intake has been associated with poorer sleep quality and increased stress.

Foods that provide magnesium include:

Leafy greens such as spinach
Almonds and cashews
Pumpkin seeds
Dark chocolate

Our Seeded Crackers are made from a blend of magnesium rich seeds and almonds that also provide fibre and healthy fats.

Vitamin B6

Vitamin B6 plays an important role in converting tryptophan into serotonin and melatonin.

Without adequate B6, the body cannot efficiently produce these important sleep hormones.

Foods containing vitamin B6 include:

Bananas
Fish
Poultry
Potatoes
Chickpeas

Eating a varied whole food diet helps ensure your body receives the nutrients it needs to support healthy sleep patterns.

Foods That May Help Improve Sleep

Along with key nutrients, certain foods contain compounds that may help support sleep quality.

Kiwifruit

Research has shown that eating two kiwifruit before bed may improve sleep onset, sleep duration and sleep efficiency in adults with sleep difficulties.

Kiwifruit are rich in vitamin C, serotonin and antioxidants, all of which may contribute to their potential sleep supporting effects.

Tart Cherries

Tart cherries are one of the few foods that naturally contain measurable amounts of melatonin.

Studies suggest that tart cherry juice may help increase melatonin levels and improve sleep duration. Tart cherries also provide antioxidants and anti inflammatory compounds that support overall health.

Nuts and Seeds

Nuts and seeds provide a combination of tryptophan, magnesium and healthy fats. These nutrients help support relaxation and hormone balance.

Including nuts and seeds regularly in your diet is a simple way to help provide nutrients that support the body’s natural sleep rhythms.

Simple Evening Snacks That May Support Better Sleep

If you feel hungry in the evening, a small balanced snack can sometimes help support sleep. Combining healthy fats, fibre and carbohydrates may help increase tryptophan availability in the brain.

Here are three simple ideas.

Seeded crackers with avocado or hummus

A couple of crackers topped with avocado or hummus provides healthy fats, fibre and magnesium.

Our Seeded Crackers make an easy base for a nourishing snack.

Example serving idea:

2 seeded crackers
avocado or hummus
a sprinkle of pumpkin or sesame seeds

Amazeballs with herbal tea

Nuts naturally contain magnesium and tryptophan which support relaxation.

Our Amazeballs are made from nuts and contain much less dried fruit than many bliss balls.

Enjoy one Amazeball alongside a warm herbal tea such as chamomile or passionflower as part of a calming evening routine.

Banana vitality wrap with nut butter

Bananas contain vitamin B6 and carbohydrates that help support serotonin production.

Cut up Banana & Acai Vitality Wraps into bite sized pieces and add some nut butter and some sliced banana for a simple and nourishing snack.

This combination provides fibre, healthy fats and nutrients that help stabilise energy levels.

Habits That Can Disrupt Sleep

Just as some foods support sleep, certain habits can make it harder to rest well.

Large meals late at night

Eating a heavy meal shortly before bed may cause discomfort, indigestion or reflux. Aim to finish your main meal two to three hours before bedtime.

Alcohol before bed

Alcohol may make you feel sleepy initially, but it disrupts normal sleep cycles and reduces REM sleep. This can lead to poorer quality sleep later in the night.

Caffeine too late in the day

Caffeine blocks adenosine, a chemical that promotes sleepiness. Its half life is around four to six hours, meaning caffeine consumed in the afternoon may still affect sleep at night.

Limiting caffeine to the morning or early afternoon may help improve sleep quality.

Whole Foods Support Better Sleep

Sleep is influenced by many factors including stress, light exposure, activity levels and daily habits. Nutrition is one important piece of the puzzle.

Eating minimally processed whole foods provides the vitamins, minerals and fibre your body needs to support healthy hormones and stable energy levels.

At Wholo Foods we focus on creating convenient foods made from real ingredients such as nuts, seeds and vegetables so you can nourish your body even on busy days.

Our range includes:

Vitality Wraps made from vegetables and seeds
Seeded Crackers packed with fibre and healthy fats
Amazeballs made from nuts rather than too much dried fruit

These nutrient dense foods help nourish your body during the day so it can recover and restore overnight.

The Bottom Line

Quality sleep is essential for both physical and mental health.

Eating a balanced diet rich in whole foods provides nutrients such as magnesium, tryptophan and vitamin B6 that support the body’s natural sleep processes.

This World Sleep Day is a great reminder to prioritise good sleep habits and nourish your body well.

Small daily choices can make a big difference to how well you rest and how good you feel the next day.