With school holidays fast approaching, maintaining good sleep hygiene can be important for keeping you and your kids healthy these school holidays.
Top 10 Food for Sleep
Bananas: Rich in magnesium and potassium, which help relax muscles and nerves, promoting better sleep.
Almonds: High in magnesium and also contain melatonin, promoting relaxation and better sleep.
Cherries: Natural source of melatonin, a hormone that regulates sleep-wake cycles.
Oats (Can opt for gluten free oats): Contains complex carbohydrates that increase serotonin production, promoting relaxation.
Turkey: Contains tryptophan, an amino acid precursor to serotonin and melatonin, which regulate sleep.
Kiwi: High in antioxidants and serotonin, promoting better sleep quality.
Honey: Contains glucose, which lowers orexin levels, promoting sleep.
Spinach: Rich in magnesium, which helps relax muscles and nerves, promoting better sleep.
Salmon: High in omega-3 fatty acids, which regulate serotonin levels, promoting better sleep.
Whole Grains: Contain complex carbohydrates that increase serotonin production, promoting relaxation and better sleep. Opt for gluten free whole grains like quinoa, buckwheat, brown rice, millet, amaranth, sorghum.
Nutrients important for sleep
Magnesium: Magnesium is involved in numerous biochemical reactions in the body, including those that regulate sleep. It helps activate the parasympathetic nervous system, which promotes relaxation and helps prepare the body for sleep. Good food sources of magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes.
Calcium: Calcium is another mineral that plays a role in sleep regulation. It helps the brain use the amino acid tryptophan to produce melatonin, a hormone that regulates the sleep-wake cycle. Dairy products, leafy greens, fortified plant-based milks, and tofu are all good sources of calcium.
Zinc: Zinc is involved in the synthesis of neurotransmitters like serotonin, which helps regulate sleep patterns. It also plays a role in the metabolism of melatonin. Zinc-rich foods include meat, shellfish, legumes, nuts, seeds, and dairy products.
Iron: Iron deficiency has been associated with sleep disturbances, including restless leg syndrome and periodic limb movements during sleep. Iron helps transport oxygen to tissues and cells, including the brain, which is important for overall sleep quality. Good sources of iron include red meat, poultry, fish, lentils, beans, tofu, and fortified cereals.
Vitamin D: Vitamin D deficiency has been linked to sleep disorders such as insomnia and sleep apnea. Vitamin D receptors are found throughout the brain, including areas involved in sleep regulation. Sunlight exposure is the primary source of vitamin D, but it can also be obtained from fortified foods such as dairy products, fortified plant-based milks, fatty fish, and supplements.
B vitamins: Certain B vitamins, including B6, B9 (folate), and B12, play roles in neurotransmitter synthesis and regulation, including those involved in sleep-wake cycles. Good food sources of B vitamins include meat, poultry, fish, eggs, dairy products, leafy greens, whole grains, and fortified cereals.