Sleep is a vital part of one’s overall wellbeing. This is the time for the body to rejuvenate and repair. So, it’s no wonder periods of good quality sleep help to maintain a good balance of health.
Eating dinner three hours before bedtime can be an amazing habit to form to improve sleep onset and quality. By doing so we are allowing our stomach to digest food properly and food to be moved through the small intestine. This means when bedtime rolls around our body can prepare for sleep.
It’s important not to go to bed hungry as your body needs energy to function, even during sleep. To help your belly feel satisfied, consuming a well-balanced dinner is important. Incorporating a palm size of protein, 1 – 2 cups of complex carbohydrates such as vegetables and whole grains, and a small amount of good quality fats will help keep you satiated throughout the night.
Foods high in the amino acid tryptophan may also help to enhance sleep onset and quality. Tryptophan is a precursor of serotonin and melatonin, two hormones that help regulate our sleep-wake cycle. Foods rich in tryptophan include bananas, beef, pork, fish, legumes, lentils and a variety of seeds.
“Sleep is the golden chain that ties health
and our bodies together.”
Sleep Time Latte
- 1 tbsp of chamomile flowers (or 2 tea bags)
- 1 tbsp of lavender flowers (or 2 tea bags)
- 1/2 tsp honey
- 1/4 tsp vanilla bean extract (optional)
- 1 cup nut milk
- On a stove top add all ingredients and bring to a boil. Turn down to a gentle simmer for 5 – 10 min.
- When you are happy with the strength, take off the stove and strain the loose leaves.
- Pour into a mug and enjoy.
- 30 minutes before bed is the ideal time for this tea.
- The longer you leave on the stove top the stronger the benefits.