How many articles have you read where they claim to have found the “silver bullet” when it comes to improving your overall sleep quality. If you’re like me, then you’ve struggled with sleep quality and consistency at various stages throughout your life.
One of the most important aspects of getting a night of good sleep is implementing and following an excellent “habit routine” that helps promote the quality of sleep.
One factor that must not be underestimated is the critical role nutrition, particularly greens supplementation, plays in maintaining and strengthening your health and increasing your life quality and longevity.
Now, I would say the majority of people understand the importance of nutrition when it comes to health and everyday lifestyle activities but do they know the essential role it plays in improving your sleep?
Nutrition And Sleep
Consuming greens and an overall healthy meal plan helps strengthen your immune system allowing your body to effectively and efficiently fight off disease; good nutrition helps heal wounds much quicker and keeps bones and muscle tissue healthy and robust;
Without a healthy nutritional plan, our lifestyles deteriorate rapidly.
Unfortunately, most people have never thought of the impact their food choices have on their sleep quality, and we all know that lack of sleep negatively impacts our day to day to life.
Vitamins and minerals that are found in various foods can help promote good sleep. Magnesium, Calcium, B6, and Tryptophan are four of these elements that are generally recognized as substances that produce melatonin (1). For those who may not know, melatonin plays an extremely critical role in regulating your sleep patterns or circadian rhythm.
As the night progresses, the melatonin your body produces increases significantly. This helps you sleep, or at least it should; Conversely, when you wake up each morning, the melatonin levels drop, allowing you to start the day fresh and alert.
Various foods are jam-packed with these nutritional elements, and many nutritionists and dieticians recommend eating them at certain times of the day to reap their full benefits.
Tryptophan is a type of amino acid that, when ingested, reacts and produces serotonin before transforming into melatonin.
Below is a list of foods that contains high levels of tryptophan:
- Low-fat yogurt
- Kidney beans, black beans, chickpeas
- Spinach, broccoli, seaweed
- Individual seeds and nuts like sunflower, cashews, and pumpkin seeds
Magnesium is a powerhouse mineral when it comes to helping you sleep, and it acts to reduce or limit the amount of adrenalin naturally (2). Low levels of magnesium can be an issue for those who aren’t sleeping well. Consuming foods high in magnesium can significantly impact your ability to get a good night’s sleep.
Foods high in magnesium are:
- Low-fat yogurt
Calcium is an essential mineral that produces melatonin. Having low or reduced levels can affect your night’s sleep and cause you to wake up regularly.
High levels of calcium can be found in:
- Peas and Green beans
- Cheese and other dairy products
Vitamin B6 is crucial in allowing tryptophan to melatonin, and a deficiency in Vitamin B6 has also been reported to lower serotonin levels, resulting in poor sleep. Low levels of Vitamin B6 can also affect your mood, leading to sleep disorders like insomnia over time.
Foods rich in Vitamin B6 are:
- Various seeds and nuts
Greens Powders For A Good Nights Sleep
However, most of us live pretty hectic lives and don’t have the time to prepare specific meals and certain times of the day. Between picking up the kids from school and taking them to sports, it’s almost impossible.
This is where the wonders of a green supplement like Supergreen Tonik come to the fore.
SuperGreen Tonik is specifically designed to deliver the maximum amount of micronutrients in one scoop. Here the best thing, there’s no need to worry about what time of day to take it or the quantity you need to consume. Simply mix it with some water and juice, and it’s ready to drink any time of the day.
Every one of us has our unique habits and schedules. Some of us skip dinner, whether it’s because of work commitments, or you may follow a specific diet plan, incorporating SuperGreen Tonik before bed is an excellent way of ensuring you get the nutritional benefits that promote quality sleep.
SuperGreen Tonik contains ingredients that help you achieve a better night’s sleep, such as Organic Kale, Ashwagandha Root Extract, Bacopa Monnieri, Rhodiola Rosea, Gingko Biloba, L-Tyrosine, and L-Theanine.
Apart from improving sleep quality, these specific ingredients also enhance cognitive function, allow you to focus and concentrate for more extended periods, and combats chronic tiredness.
SuperGreen Tonik has every essential nutritional component to help you sleep in just one single scoop. Although it can be consumed at any time and many people prefer to take it in the morning, I take mine about 30 minutes before bed mixed with a small amount of water.
It works a treat for me, and I’ve definitely seen an improvement in my sleep; and in terms of my work quality and productivity, it’s gone through the roof.
Foods To Avoid
Let’s take a look at some foods that have adverse effects on your sleep quality and overall health. Some of the foods I list here are appropriate for consumption; however, they are not recommended to be consumed before bedtime as they can negatively impact your sleep.
- Caffeinated drinks – like coffee, tea, and the ever-growing popular energy drinks like Red Bull are high in caffeine and sugar, which interferes with the process of your body producing melatonin. The high sugar content also keeps you awake and active when you should be feeling calm and relaxed
- Spices or “hot foods.” – These spices are known to cause heartburn and indigestion problems, so they are not the smartest choices to make in terms of food to eat before bed, which is a bit of a bummer because there’s nothing better than a nice butter chicken curry. On a serious note, though, heartburn can worsen, mainly when lying down; this is because acid moves to the esophagus and leaves a burning sensation
- Alcoholic beverages dramatically reduce your chances of getting a good night’s sleep. I’ve experienced this myself. A few years back, I made changes to my overall diet and health; one of those changes was cutting the amount of alcohol I was drinking, especially after dinner and before bed. The most significant change for me was my skin; wrinkles were reduced and became more supple. This was due, I believe, to improved sleep quality
- High-Fat Foods – it’s been reported that foods high in fat interrupt the body’s ability to produce melatonin and therefore sleep comfortably and deeply
Secondary Factors To Considers
Quality sleep also means sleeping through the night uninterrupted, not easy to do, especially in my household. A good night’s sleep consists of what they refer to as “sleep cycles.” These sleep cycles include “rapid eye movement” or (REM), and its recommended 4-5 cycles should be completed to achieve a night of quality sleep.
Another essential factor to consider if you’re not getting a good night’s sleep is to review the medications you are taking. Many antidepressants can cause you to feel drowsy during the day, while they can make it challenging to sleep at night.
Consult with your doctor or healthcare provider to see if there are any changes to the medications and dosages you currently take.
Taking regular naps is a known strategy that helps reduce tiredness while increasing your overall mood. Trying to schedule frequent naps of no longer than 15-20 minutes throughout the day can help you achieve a better night’s sleep.
Do not nap for longer than 20 minutes, though, which can cause you to feel groggy.
The importance of being rested and revitalized is lost on most people. They fail to realize the importance of getting a good night’s sleep and its effect on their everyday activities.
When you get a good night’s rest, the body can effectively repair itself and clear harmful toxins from the brain; removing these toxins allows you to think clearly and sharply.
By following the strategies above, you should be well on your way to enjoying the best night’s sleep you’ve ever had.
Keep in mind that some people may still struggle with getting a night of quality sleep, and for these people, I recommend consulting your health care professional or your primary care provider.