12/20/2023
Since we are living in high-stress times, it may be harder for us to get good sleep. Aiming for 7-9 hours of sleep each night can provide us with many benefits like weight maintenance, improved mood, blood sugar regulation, support for our immune system, brain health, and heart heath. Inadequate sleep is linked to poor health, weight gain, high blood pressure, diabetes, and other negative health consequences.
Stress, anxiety, medications, blue-light, and caffeine can all contribute to poor sleep so managing these can help improve our sleep quality. Exercising daily, limiting electronics before bed, avoiding large meals later at night, limiting caffeine intake, and creating a consistent bedtime schedule and comfortable sleep environment can help you get a better nights sleep. If managing your stress is difficult, seeing a professional can help you cope better with your mental health.
There are several foods that you can incorporate into your diet that can enhance your sleep. Foods high in magnesium are shown to help you fall asleep which can be found in chia and pumpkins seeds, almonds, spinach, and avocados. You can also consider to supplement with magnesium glycinate which promotes better sleep. Kiwis, salmon, turkey, warm milk, and tart cherries are other foods that have also been shown to improve your sleep.
It’s essential for our health to get enough sleep especially if you’re trying to manage your weight. Try incorporating more of these strategies and foods that promote better sleep to see if your sleep improves.
