Nurture your sleep through eating 1 hour before bedtime.
Nurture your sleep!
Eating a snack (around 1 hour) before bed can help you relax to get to sleep quicker and stay asleep.
Growing up we were told to eat our oatmeal in the morning, however scientists are saying that eating oats in the evening before bed is highly beneficial to a good nights sleep!
Oats are rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin. (Oats are rich in carbohydrates, therefore if you have too much they can cause your blood sugar to rise).
Pictured is a half a cup.Pumpkin seeds, Chia seeds, walnuts are a natural source of tryptophan, an amino acid that can help promote sleep.Flax seeds are great for increasing levels of sleep-regulating substance serotonin in the body due to their high levels of both tryptophan, omega-3 fatty acids and Magnesium.Hazelnuts are a good source of magnesium (helps you sleep). Magnesium has also been shown to help prevent restless leg syndrome and night terrors; both of which can affect sleep.
*I put a little Almond milk in this bowl with a dash of nutmeg & cardamom (according to the Journal of Ethnopharmacology, nutmeg helps to induce and also increases the duration of sleep) and a pinch of Himalayan salt.
Mental health nutrition and integrative approaches to treating the mind and body.
The most common mental disorders that are currently prevalent in numerous countries are depression, bipolar disorder, schizophrenia, and obsessive-compulsive disorder (OCD) [1].The dietary intake pattern of the general population in many Asian and American countries reflects that they are often deficient in many nutrients, especially essential vitamins, minerals, and omega-3 fatty acids [2].This sleepy-time snack before bed could be a perfect fit in your night time routine for better sleep. If you are interested in hearing more about how nutrition can improve your mental health, contact Esther Abta who is a Certified Mental Health Integrative Medicine Provider today.
References
[1] Murray CJL, Lopez AD. The global burden of disease. World Health Organization. 1996:270.
[2] American psychiatric A: Diagnostic and statistical manual of mental disorders. 4th ed. Washington DC: 2000.