Nutrition for Sleep

What nutrients do we need to fall asleep?
The process of falling asleep actually requires a lot of nutrients & hormones!        1. Melatonin                                                    2. Omega-3                                                      3. Vitamin D                                                    4. Magnesium                                                  6. Iron                                                                  According to sleep specialist Dr Breus going to bed hungry or going to bed full will interrupt sleep. But having a small snack that contains the nutrients listed above is the perfect solution to a bunch of zzz's.                                                                    Make sure to pair a fat or protein source if you have a carb source to avoid a blood glucose crash while asleep.

Foods to eat to get Melatonin
Tart cherries or Kiwis with Almonds, Walnuts, Pistachios or Cashews or Eggs with Asparagus or Broccoli

Food to eat to get Omega-3 fats
Fatty fish like salmon, tuna, or sardines, ground flaxseed or chia seeds (try it in a smoothie) or walnuts

Foods to eat to get Vitamin D
Fatty fish, fortified dairy and nut milk products, egg yolks, or mushrooms

Food to eat to get Magnesium
All legumes especially chickpeas, all nuts especially walnuts, avocados, whole grains, bananas & soy products.                  Try roasted chickpeas for a crunchy snack or avocado toast!

Foods to eat to get Iron
Spinach, oysters, sardines, beef, chicken, tofu or legumes especially lentils, white beans & chickpeas                                            Try some chicken nachos on bean chips like Beanitos!

Food to eat to get Omega-3 fats
The process of falling asleep actually requires a lot of nutrients & hormones!        1. Melatonin                                                    2. Omega-3                                                      3. Vitamin D                                                    4. Magnesium                                                5. Serotonin                                                    6. Iron                                                                  According to sleep specialist Dr Breus going to bed hungry or going to bed full will interrupt sleep. But having a small snack that contains the nutrients listed above is the perfect solution to a bunch of zzz's