Sleep is a state of reduced mental and physical activity where consciousness is altered and sensory activity is inhibited to a certain extent.
Why is it important?
Sleep aids in physical and mental restoration, emotional regulation, immune function, weight management, and improved energy levels.
How much sleep do I really need?
Sleep needs vary depending on age, genetics, lifestyle, and overall health. Generally, healthy adults needs 7-9 hours of sleep per night.
Quality vs quantity?
Quality of sleep is just as important as the quantity. A good night's sleep involves uninterrupted, restorative sleep cycles.
Questions to Ask Your Dietitian:
Is it okay to eat before bed?
There is nothing wrong with eating before bed, but it's essential to make mindful choices. Opt for light, easily digestible snacks if needed and avoid heavy or large meals, as they can disrupt sleep and digestion.
I wake up during the night to pee - what should I do?
If you frequently wake up during the night to pee, it's essential to evaluate your fluid intake, especially in the hours leading up to bedtime. Reducing evening fluid intake and avoiding caffeine and alcohol before bedtime may help minimize nighttime awakenings.
Are there certain foods that can help me sleep better?
Foods containing sleep-promoting nutrients or compounds like melatonin and tryptophan can aid in improving sleep quality. Keep scrolling to learn more about these foods and how you can incorporate them into your diet.
Sleepy Snack Ideas:
Melatonin, a hormone naturally produced by the body, can help improve sleep quality by regulating the body's internal clock and signaling to the brain that it's time to sleep. TRY banana with almond butter, a warm glass of milk, Greek yogurt with cherries
Melatonin
Tryptophan
Tryptophan, an amino acid found in various foods, can help improve sleep quality by serving as a precursor for serotonin and melatonin, two neurotransmitters that regulate sleep-wake cycles and promote restful sleep.
TRY Chamomile tea, trail mix, oatmeal
Magnesium
Magnesium can help improve sleep quality by regulating neurotransmitters and melatonin production, as well as by relaxing muscles and reducing stress, factors that contribute to better sleep.
TRY avocado toast, chia pudding, whole-grain cereal with milk
