EATING YOUR WAY TO A BETTER SLEEP

Aahat Sajnani
Dietitian & Nutritionist

Sleep is one of the core foundations of health. Our daily lives, stress & food we eat impacts the quality & quantity of restful sleep we can get. Our dietary & lifestyle choices have a large impact on quality of sleep. Poor dietary choices & lack of exercise can lead to interrupted or broken sleep.

Key vitamins, minerals & hormones involved in regulation of sleep & rest are melatonin, the amino acid tryptophan, B-vitamins, Omega 3 & magnesium. Foods that are high in the vitamins & minerals are some of the best foods for better sleep.

Best foods for better sleep

- Nuts & Seeds

Nuts and seeds such as almonds, chia, sunflower, sesame & pumpkin seeds are high in the essential amino acid tryptophan. Tryptophan is directly involved in the production of serotonin and melatonin – key hormones in regulating sleep, relaxation, mood & general wellbeing.
Chia & flax seeds also provide you with omega-3 to.

- Milk & Dairy Products

Milk & milk products are another group of foods that are specifically high in tryptophan helping to promote restful sleep.

- Cherries or Tart Cherry Juice

Cherries contain melatonin, helping to regulate our circadian rhythm. The circadian rhythm is our body’s internal clock telling you it is time to sleep.

- Dark Chocolates

Dark chocolate is a good source of magnesium, helping your muscles relax and promote better sleep. Make sure you are getting dark chocolate that is at least 72% or higher to ensure you get benefits of the cocoa without too much sugar.

- Carbohydrates, specifically whole grains

Thinking of cutting out carbohydrates? Think again! Carbohydrates, specifically whole grains are key players in providing your body with essential B-vitamins & minerals to help rest & recover your body’s muscles from the daily strain.

Try and include whole grains such as oats, quinoa, millets, buckwheat, brown rice & cereals at dinner to create a well-balanced meal and promote relaxation & sleep.

Hungry after dinner? Here are some sleep promoting snack ideas!

• Bowl of cherries.
• Bowl of plain greek yogurt with cherries & pieces of dark chocolate.
• Boiled egg on whole grain toast.
• Pieces of cheese with brown rice cakes.
• Bowl of popcorn (no salt or oil added!).

Better yet, book a consultation with an expert at our nutrition and dietetics clinic in Dubai.