Occasional sleep difficulty? Discover Vitamins, Minerals and Foods that Help You Sleep.
Sleepless nights are usually caused by everyday stress. Because lack of sleep can negatively impact your ability to function at optimal levels, it’s vital that you find ways to maintain a well-balanced sleep cycle. A healthful diet is often a huge component of any good sleep schedule.
There are many ways to get the foods that help you sleep into your diet. Sleep vitamins and minerals can be found not only in the foods you eat but in sleep nutrition supplements as well. An overall healthy diet that includes specific sleep food will reduce stress, alleviate tension, and support a healthy neurotransmitter balance (neurotransmitters are important brain chemicals with many functions including sleep regulation).
Food to Help Sleep
Sleep nutrition includes certain diet basics. Eating a diet rich in whole grains, lean protein, and fresh fruits and vegetables is essential for healthy sleep. Within that eating plan are specific foods that help you sleep, especially if you eat them at certain times.
Foods that are high in tryptophan, a precursor to certain neurotransmitters that stabilize mood and induce relaxation, and calcium make for great sleep food. Of course, making sure that those foods also fit into a well-balanced, healthful diet is key. The following foods to help sleep are excellent bedtime snacks:
- Soy products such as tofu and soy milk
- Whole grains
- Eggs
- Poultry
- Dairy products
- Nuts
- Seeds such as sunflower or sesame seeds
- Sweet potatoes
Proper sleep nutrition ultimately means eating a healthful, wide range of foods throughout the day and having a small bedtime snack about an hour before going to sleep. Pre-bed snacks don’t have to be huge. In fact, they should be small and light. Eating a heavy meal right before bed can actually interrupt sleep. A light sleep food close to bedtime (a small sweet potato, skim milk, or fat free frozen yogurt or ice cream) can help to promote a restful night’s sleep.
Sleep Vitamins and Sleep Minerals
Specific vitamins and minerals can have an effect on sleep. Vitamins C and B-complex and minerals such as Zinc are necessary for the body to maintain a proper sleep/wake cycle. Anti-stress minerals such as Magnesium are also important. Sleep nutrition should include foods that contain all of these sleep vitamins and sleep minerals.
Even if you eat a healthful diet, you may not get adequate amounts of these sleep minerals and vitamins. While eating foods to help sleep, you can add these vitamins and minerals to your diet with nutritional supplements.
The following vitamins and minerals are especially important for healthy sleep:
- Calcium
- Vitamin B6
- Vitamin B12
- Magnesium
Beyond that, amino acids such as tryptophan and neurotransmitter precursors such as 5-HTP round out the bunch, making for powerhouse sleep nutrition.
Herbal Sleep Food
Do you get plenty of sleep food from your diet and still experience occasional problems sleeping? Consider adding an herbal supplement to your wellness plan. These are some of the most recognized, researched and widely-used herbal sleep food:
- Melatonin
(N-acetyl-5-methoxytryptamine)
Melatonin is a neurohormone that regulates the sleep/wake cycle. It reduces sleep latency (the time it takes to fall asleep) and may help to improve sleep efficiency (the length of time spent asleep).
Find out more about Melatonin - Valerian Root
(Valeriana Officinalis)
Natural sedative used to promote fast-acting relaxation to help you fall asleep faster and stay asleep longer.
Find out more about Valerian Root - Hops
(Humulus Lupulus)
Active components promote deep relaxation to relieve occasional sleep disturbances caused by everyday stress.
Find out more about Hops
Other natural sleep foods include Passion Flower, German Chamomile Flowers, Inositol, and GABA. Many of these work well on their own, but when combined together, promote more effective sleep benefits. Adding more than one of these supplements as food to help sleep (e.g., Melatonin to promote a well-balanced sleep cycle, Valerian Root to promote a restful night's sleep, Hops for deep relaxation, Passion Flower to relieve occasional anxiety, German Chamomile to calm the nerves, and Inositol and GABA to support healthy nervous system function) provides a broad spectrum of action that is more effective than dietary supplementation with single-herb/nutrient preparations alone. To learn more about ClarocetPM, a biologically-based Complementary and Alternative Medicine (CAM) formulated with a precise blend of natural sleep food, visit the ClarocetPM product homepage.
Sleep Food and a wellness plan
All of these foods to help you sleep along with a sleep vitamin, mineral or herbal supplement fit well into a wellness plan. Click here to discover how to combine ClarocetPM, a natural food to help you sleep, along with the 7 Aspects of Wellness™. What are the 7 Aspects? They are the major life areas that work together to create a whole and complete life. Emotional, Physical, Occupational, Social, Environmental, Spiritual, and Intellectual Wellness each help you feel better as you explore all the ways in which life can be satisfying.
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Emotional Wellness Resources on the Web:
123 Feel Better Life Change System [123FeelBetter.net]
The Wellness Channel [TheWellnessChannel.us]
Health and Wellness Articles, Tips and Resources [InsightJournal.com]
Herbs and Vitamins for Anxiety [InsightJournal.com]
Alternative Medicines That Can Help [TheHealthCenter.info]
Anxiety Resource Center [InsightJournal.com]
Stress Resource Center [InsightJournal.com]
Depression Resource Center [InsightJournal.com]
Social Anxiety Guide to Emotional Wellness [NCHW]
