natural sleep aids

7 Strategies for Better Sleep

Who else feels their sleep routine goes a bit haywire when life gets busy? It’s hard to stick to good sleep habits when schedules shift between seasons, parties pop up, and work goes bonkers. But don’t lose hope for solid ZZZs just yet! With handy tools like aromatherapy, diet tweaks, and mindful napping, you can outsmart sleep struggles. 1. Sync With Natural Light Cycles With short days and long winter nights, our exposure to natural light decreases, impacting our sleep-wake cycle. A 2023 study suggests embracing natural light to maintain your circadian rhythm. Try starting your mornings with some sunlight, whether that means having your coffee by the windowsill, taking a brief walk outside, or using a light therapy lamp to mimic sunlight. 2. Aromatherapy for Sleep The power of scent can have a profound impact on sleep quality. Consider using seasonal essential oils like pine, cinnamon, or orange. These scents not only create a tranquil atmosphere but also promote relaxation, enhancing sleep quality. 3. Create a Custom Sleep Playlist Create a customized sleep playlist. Incorporate slow, soothing versions of your favorite songs. Music therapy has been recognized for its effectiveness in improving sleep quality, with a focus on calming melodies and rhythms. 4. Embrace the Temperature Just because the temperature is cooler during certain times of the year doesn’t mean you should overheat your bedroom. Studies have proven that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. 5. Be Intentional About Napping Gatherings and late nights can disrupt sleep, so why not embrace napping? But here’s the twist: practice “mindful napping.” Set a 20-minutes timer, and before dozing off, engage in a brief mindfulness or gratitude exercise. This can enhance the quality of your nap and leave you feeling refreshed. 6. Manage Situational Stress Coming back to work after the holidays can be exhausting. It almost feels like you need a vacation from your vacation. If adulting has you feeling stressed, it can easily disrupt your sleep. Engage in activities to relieve situational stress strains, like crafting or decorating. These activities not only provide an outlet but also serve as therapeutic methods to calm the mind before bed. 7. Diet Tweaks for Better Sleep We all know to avoid caffeine and alcohol for better sleep but also try incorporating sleep-promoting foods into meals. Tart cherries, almonds, and foods containing tryptophan may aid in a better night’s rest, but the list of sleep-promoting foods goes on. When life speeds up and disrupts sleep cycles, small changes like light therapy and soothing music can realign your rhythms. Consistently using these tools balances the effects of shifting seasons, busy events, and work stress so you wake refreshed. Committing to healthy sleep habits pays off for your mind and body, no matter how hectic the daily grind. (Image: Unsplash)

10 Foods That Help You Sleep

Having trouble sleeping can really take a toll on your health, which is precisely why Sleep Deep is one the pillars of living a Nutritious Life. In this fast-paced world we live in, getting your zzz’s can be a challenge sometimes, and knowing exactly which levers to pull to improve your sleep can be a mystery. Let’s take a look at everything you’ve probably already tried so far: You banished your phone from your bedroom. You swore off sugary treats post-dinner. You added essential oils to your bedtime routine for a touch of sleepy-time aromatherapy. You even have the most comfy Essentia bed ever. Yet, you still can’t get enough shut-eye—and it’s annoying. Really annoying. Your lids are shutting mid-meeting and you’re wasting cash on workouts you’ve signed up for and skipped. You just don’t feel your best. Well, guess what? We’ve got a little secret for you… Science tells us that just like there are healthy foods that help you feel energized and ready to take on the world, there are also foods that help you sleep, which means you will indeed be able to take on the world the next day. Eating more and sleeping more? Sounds like a beautiful thing to us. 10 Foods that Help You Sleep 1. Almonds + Cashews These go-to nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department. Try one slice of Ezekiel toast with two teaspoons of almond or cashew butter with a sprinkle of cinnamon as an afternoon snack. 2. Apricots Not only pretty and deliciously tangy-tart, they’re chock full of vitamin C which can help relieve stress. Vitamin C-rich foods have been shown to help your body recover faster from stress, and fewer rattled nerves may mean a mellower slumber. Try two dried apricots (sans sugar and sulfur) cut up and added to your afternoon Greek yogurt. Be mindful of the higher calorie count of dried and go for fresh if you have trouble controlling portions. 3. Asparagus These green stalks are famous for helping us beat the bloat but they are also high in folate. Folate is essential for a healthy cardiovascular system and a deficiency of it has been linked to anxiety and mood regulation, both which can affect our slumber. Drizzle a little avocado oil over a few stalks, sprinkle with sea salt and pepper, and pop in the oven at 400°F for about 15 min. Top with a drop of balsamic vinegar. YUM. 4. Bananas Sweet and creamy, this fruit is a source of melatonin, a sleep hormone, as well as potassium, which helps normalize heartbeat. Try banana “ice cream” (pureed frozen bananas) topped with one tablespoon chopped peanuts for a perfect night time sweet fix. 5. Chamomile Tea Made from a tiny European flower in the daisy family, this tea, with its soothing mild flavor, is an age-old remedy for soothing yourself to sleep. Some health experts insist it can be more effective than sleep medications. Get in the habit of sipping slowly a cuppa chamomile nightly with a drop of steamed almond milk. RELATED: Sleep Procrastination: What It Is and How To Stop Doing It, Pronto! 6. Cheese Particularly swiss or cheddar, cheese is a good source of tryptophan. Tryptophan is an amino acid that encourages the release of melatonin. The hormone melatonin helps to decrease the time it takes to fall asleep, increases sleepiness, and may also increase the amount of time you spend asleep. An anytime-snack is one ounce of cheddar and apple slices. 7. Nutmeg The smell screams “apple pie,” but researchers have shown that nutmeg improves blood pressure and cholesterol levels, and it’s also earned a reputation as a home remedy for menstrual cramps and anxiety. Sprinkle nutmeg on your morning oatmeal or afternoon apple. 8. Popcorn Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. Popcorn is a whole grain and packed with fiber, so you digest these carbs more steadily, making it a perfect night time snack. Air pop this movie-time fave and sprinkle on a little Parmesan cheese, cinnamon, or sea salt and pepper for amped-up flavor in your popcorn bowl. 9. Tart Cherries Considered a symbol of immortality in ancient China, this fruit is loaded with anthocyanins, an important type of antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels. But they’re sleeping beauties, too, since cherries are a natural source of melatonin. Mix one tablespoon dried tart cherries with one tablespoon sunflower seeds to use as an oatmeal topper or anytime snack. Or, simply sip some tart cherry juice before hitting the sack. 10. Salmon Scientists are also studying the effects of omega-3 supplementation because these wonderful fatty acids are not only the building blocks of the brain, there’s also evidence that omega-3 fatty acids can fight depression, improve sleep, and boost libido. Salmon is super versatile and can be enjoyed any time of day. Go cured or raw and enjoy a lox breakfast or sashimi lunch, or try it dehydrated as jerky for an on-the-go snack. Or pop it in the oven with some lemon and dill for a quick and healthy dinner. So there you have it: 10 foods that help you sleep better, which gives you energy to work out the next day, motivates you to eat healthier and stay hydrated, helps you stress less and nurture yourself, and helps you love more and live consciously. And that, dear friends, is living your most Nutritious Life. Take Your Hunger for Nutrition Knowledge to the Next Level If you love learning about the best foods to eat for sleep and overall wellness, think of how awesome it would be to learn and share all about nutrition as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your

Magnesium: How it Affects Your Sleep and More

Often times, I have patients who have questions surrounding nutritional supplements, vitamins and minerals. Recently I had someone ask me about magnesium for sleep, since she had heard me on a podcast talking about the magnesium in banana tea. I thought I would share parts of our conversation with you: I talk often with my patients about the importance of magnesium, and its critical—and sometimes under-recognized—role in sleep and overall health. I’ve seen many patients benefit from increasing their magnesium intake, through diet and supplements. It’s not uncommon for people, especially women, to have less-than-optimal magnesium levels. Because magnesium plays such a widespread, critical role in the body—it’s one of the 24 essential vitamins and minerals—low magnesium levels can throw many of the body’s functions off course, and raise risks for chronic health problems. Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote better sleep, and contribute to heart and bone health. Few dietary elements have more influence over the body than magnesium. Let’s take a closer look at how maintaining magnesium levels can benefit your sleep, as well as your mental and physical well-being. What is magnesium? Magnesium is an essential mineral, one of seven essential macro-minerals that the human body needs in large quantities. The body does not produce magnesium. The magnesium your body needs must come from outside sources. You receive magnesium through your diet. Magnesium-rich foods include: • Dark leafy greens • Seeds and nuts, including sunflower and sesame seeds, cashews and almonds • Squash, broccoli, and other vegetables • Legumes • Dairy products • Meat • Unprocessed whole grains • Chocolate • Coffee Magnesium deficiency is common among adults. Estimates suggest nearly half of adult men and women in the United States aren’t getting enough magnesium. Older adults are more vulnerable to magnesium deficiency. Women are also at higher risk for low magnesium, especially with age. How does magnesium work? Magnesium plays a widespread role in helping regulate and facilitate many essential functions in the body. One of magnesium’s most important roles is to enable healthy enzyme function. Magnesium is involved in more than 300 different enzyme-related reactions in the body’s cells. In addition, magnesium: • Plays a key role in energy production, activating ATP, the energy molecule that fuels your body’s cells • Regulates transport of calcium, potassium, and other essential minerals, helping muscles and nerves function properly, and maintaining heart rhythm • Regulates blood pressure, cholesterol production, and blood glucose levels • Aids bone development and guards against bone loss • Functions as an electrolyte, maintaining fluid balance in your body • Helps control your body’s stress-response system, and hormones that elevate or diminish stress Benefits of magnesium With such a broad, comprehensive role in the body’s functioning, it’s no surprise that the benefits of magnesium are widespread. Here are some of the ways science indicates magnesium can protect your health: Better sleep. Insomnia is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder restless-leg syndrome. Stress reduction and mood stabilization. Magnesium increases GABA, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. Magnesium also plays a key role in regulating the body’s stress-response system. Magnesium deficiency is associated with heightened stress and anxiety. Recent research indicates that magnesium deficiency can negatively affect gut health and is linked to anxiety behaviors. Supplemental magnesium has been shown to have a stabilizing effect on mood. This essential mineral has been demonstrated effective in relieving symptoms of both mild-to-moderate anxiety and mild-to-moderate depression. Bone health. Magnesium plays a critical role in bone formation, and in maintaining bone density. It helps the body effectively use the building blocks of strong bones, including the nutrients calcium and Vitamin D. The role of magnesium to bone health becomes increasingly clear with age. Higher magnesium intake is linked to greater bone density in older men and women. In postmenopausal women, magnesium has been shown to improve bone mass. Cardiovascular health. One of magnesium’s most important jobs is to regulate muscle function throughout the body—and that includes the heart muscle. In the body, magnesium helps the heart maintain a healthy rhythm. It also helps regulate blood pressure and the production of cholesterol. High dietary magnesium intake is linked to significantly reduced mortality in people who are at high risk for cardiovascular disease. Magnesium deficiency is linked to unhealthful inflammation, and elevated inflammatory markers, including C-reactive protein, or CRP. Studies show adults who don’t get sufficient magnesium are more likely to have higher levels of CRP, a risk factor for cardiovascular disease. In people with hypertension, supplemental magnesium can lower blood pressure, according to research. Magnesium is an effective blood-pressure reducer in healthy adults with high blood pressure, and in adults who have hypertension and diabetes. In addition to blood pressure regulation, magnesium is used to treat other cardiovascular conditions, including: • Arrhythmia • Angina • Coronary artery disease • Cholesterol • Mitral valve prolapse Metabolic health. Magnesium has an important function in regulating blood sugar, and in metabolizing glucose in the body. Higher magnesium levels are associated with lower risk for type 2 diabetes. Low magnesium levels in the body are linked to insulin resistance. Among people with type 2 diabetes, 25-38 percent are also deficient in magnesium, according to research. Research shows supplemental magnesium can improve insulin sensitivity in people with diabetes who have a magnesium deficiency. One study showed that in pre-diabetics without a magnesium deficiency, supplemental magnesium reduces blood glucose levels. People whose magnesium intake is high have a lower risk for metabolic syndrome, a group of conditions that increase risk for diabetes and cardiovascular disease. Relief from pain. Research indicates magnesium may help with pain problems in a number of health conditions: • Supplemental magnesium may help reduce pain intensity and improve mobility for people with chronic lower back pain • Supplemental magnesium may improve pain and tender points (as well