Below we are very lucky to have a guest article from Australia’s #1 Sleep Expert Olivia Arezzolo to share three foods to help you sleep better.
If you’re looking to sleep better, one of the commonplace recommendations is to eat fatty fish – it’s rich in protein and omega 3’s, two sleep supportive nutrients.
However, there are plenty of plant foods out there that help you sleep better.
So, regardless of if you’re vegan, vegetarian or simply looking to get your best nights sleep, here’s 3 foods to help you.
1. Tart cherries
One of the most naturally abundant sources of melatonin, a clinical trial demonstrated that just two weeks of supplementation can extend sleep by 1 hour and 25 minutes.
Tart cherry juice is also rich in sleep supportive micronutrients vitamin A and vitamin C – a serving provides 62% and 40% of our RDI respectively.
2. Soybeans + Lima beans
Research shows that people who eat soybeans are 2.5 times more likely to report good sleep quality.
Similarly, research also shows those consuming lima beans are 6.5 times more likely to have good sleep quality.
This comes down to their nutrient profile. Both beans contain tryptophan, magnesium, iron, zinc and complex carbs which are all helpful for sleepiness hormone melatonin synthesis.
3. Hemp seeds
Hemp seeds are rich in omega 3 fatty acids, one of the most crucial nutrients for sleep.
Research shows that increasing omega 3 intake can result in 58 extra minutes of sleep – per night.
Further academic research pinpoints (omega 3 form) DHA streamlines melatonin synthesis, helping synchronise the circadian clock.
If you’re looking for additional support to sleep better, please reach out to Olivia on Instagram @oliviaarezzolo. You can also simply type in Sleep Expert and Olivia will pop up. Alternatively, email Olivia on firstname.lastname@example.org. She offers private and group coaching and currently has a small waitlist.