written by Jamie Shaw
We all know that sleeping doesn’t always happen as easily as it should. With all the hustle and bustle of today’s busy world there are so many distractions that prevent us from falling asleep, or wake us up throughout the night. Thankfully we have the wonderful power of food to help us get a better nights sleep and feel more rested!
5 healthy foods that promote a better nights rest:
Almonds- they contain magnesium, which promotes better sleep by relaxing muscles. Almonds also help to maintain stable blood sugar levels while asleep because of their protein content.
Cherries (or tart cherry juice)- they are one of the only natural food sources of melatonin, which is a chemical that controls the body’s internal clock.
Bananas- this fruit is high in potassium and magnesium, which help relax the muscles in the body. They also contain L-tryptophan which is an amino acid, that gets converted to 5-HTP in the brain and then to serotonin and melatonin which promote sleep.
Kale- this green leafy vegetable is packed with calcium. Research has shown that being deficient in calcium can lead to difficulty falling asleep at night.
Chickpeas- these tasty legumes are high in vitamin B6, which is needed to make melatonin. Melatonin is a sleep-inducing hormone which is triggered by darkness
Bedtime Snack Almond Kale Chips
- 1 large bunch of kale with stems removed (approx. 15 cups)
- 1 Tbsp of coconut oil or ghee, melted (both high heat cooking oils)
- ¼ tsp of sea salt
- 2 Tbsp almond butter
- 2 tsp honey or maple syrup
- 2 tsp apple cider vinegar
1. Preheat oven to 350 degrees.
2. Mix together the oil, sea salt, almond butter, maple syrup, and apple cider vinegar.
3. Dry the kale and put into a large bowel. Make sure the kale is dry. Any water that is left on the kale will make it more difficult for the kale to crisp and turn into chips.
4. Add the sauce mixture.
5. Use your hands to toss the leaves around in the bowl to coat evenly.
6. Put kale leaves onto 2 large baking sheets (do not overlap leaves, if the leaves are spread out than they will be able to crisp up)
7. Bake for 10-15 minutes. Check on the kale every few minutes to make sure that it does not burn.
Sleepy Tea Tips
For a better night’s rest I suggest drinking a chamomile tea 30-45 minutes prior to going to sleep
- Chamomile tea is used for relaxation. It contains the ingredient chrysin, which helps fight insomnia by relieving anxiety, muscle relaxation, and leads to a better nights rest.
Jamie Shaw is currently studying to be a Certified Nutritional Practitioner at the Institute of Holistic Nutrition. Prior to this she completed an Undergraduate Degree in Kinesiology from Western University. Jamie has worked as a Kinesiologist at a Physiotherapy clinic where she also did personal training and sports rehabilitation. Jamie is very enthusiastic about all things involving health, nutrition and overall wellness. This being why she has founded Pure Life Nutrition and Wellness. She is excited to share her knowledge and do everything she can to help others. Jamie has an online presence which she maintains through blogging for her website. You can also find her on Facebook and twitter.