“What are the best foods, drinks, and nutritional supplements to promote relaxation and/or sleep?” – Jen
Great question! There are a few general nutrients and foods that come to mind to improve sleep and relaxation as well as a few to avoid.
Magnesium is nature’s relaxation mineral. Beyond building bones, it relaxes muscles, nerves and blood vessels, calms the mind and improves mood by working on the NMDA receptors in our brains. The average North American adult only gets about 66% of their daily magnesium requirement through food, and only a fraction more through supplements so many people would benefit from adding more magnesium-rich foods into their daily diet.
Magnesium sources: dark green leafy vegetables, legumes such as black beans, navy beans and pinto beans, raw pumpkin seeds, raw cashews, wild halibut and whole grains.
Calcium works in tandem with magnesium, and even though it has many opposite effects (such as muscle contraction) it does appear to help improve sleep and ease anxiety. Calcium can help calm some of the hormonal emotional throes of PMS, so it works on that level as well.
Calcium sources: organic grass-fed dairy (particularly yogurt and cheese), dark leafy greens (especially collards), raw almonds, raw sesame seeds, BPA-free canned wild salmon with the bones, wild sardines and blackstrap molasses.
Tryptophan is an essential amino acid, or a building block of protein. Tryptophan is a precursor to the happy neurotransmitter serotonin. Serotonin works to make us feel sleepy and relaxed, such as the notorious “turkey coma” many people experience after eating large holiday meals.
Tryptophan sources: organic turkey or chicken breast, wild salmon, legumes like kidney beans, lentils and peas, quinoa and pastured eggs.
Melatonin is a hormone produced by the pineal gland that regulates our sleep-wake cycle. When it starts to get dark, our melatonin levels rise which makes us sleepy. When we are exposed to light either in the morning or prolonged artificial light (lamps, TVs, computer screens, phones etc) our melatonin levels decrease and we wake up.
Melatonin food sources enjoy in the afternoon): tart cherries, raspberries
B vitamins, beyond being essential for their well-known functions of metabolizing energy and cell division, they are also critical in helping the body manage stress and to soothe nerves. Stress, sugar, processed foods, caffeine and many medications all increase the body’s needs for B-complex vitamins, so it is very important to be getting enough whole foods high in the full spectrum of B vitamins and not just relying on fortified foods and supplements alone.
B vitamin sources: whole grains, lean organic grass-fed meats and poultry, wild salmon, pastured eggs, avocado, legumes, raw nuts and seeds, mushrooms, organic grass-fed dairy, green leafy vegetables and bananas.
Low glycemic complex carbohydrates help to provide slow burning fuel that gradually increases blood sugar levels and doesn’t cause the energy crash of simple sugars. Good carbohydrates also appear to boost serotonin levels that make us happy and calm us down.
Good sources of low glycemic carbohydrates: whole slow cooking or steel cut oats, sweet potatoes, winter squash, sprouted buckwheat, quinoa, berries, apples, pears and organic grass-fed dairy.
There are many supplements that promote both relaxation and sleep, however one should never take any supplement or make any lifestyle changes before discussing it with their doctor. Make sure your doctor is well-versed in the safety, effectiveness, dosing and interactions of any supplement you may be considering taking.
Some supplements to consider speaking with your doctor about: valerian, melatonin, rhodiola and passionflower.
Foods to avoid: large, heavy or greasy meals, very spicy foods, processed and refined foods, caffeine, carbonated beverages, too many liquids before bedtime, artificial sweeteners, MSG, alcohol and sugar.
What are your favorite strategies to help yourself (or your kids) wind down and relax? Let us know in the comments and on Facebook – we love chatting with you and hearing your thoughts!
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All material found on www.thenutritionista.ca is intended as general educational material only and should not be considered medical or nutritional advice. It is not intended to diagnose, treat, or cure any medical condition and has not been evaluated by the FDA. Please consult with your personal physician before implementing any health, nutrition, supplement or exercise program to ensure its safety and suitability for your specific individual situation
Other sleepy foods: grapes, oats, lettuce.
Yes, thank you Charlie. Those are good ones as well!