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hi i'm jess cording i'm a registered dietitian
health coach and author and today i want to talk
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to you about what to eat for better sleep one of
my pet peeves is when i see when i see someone say
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get seven hours of uninterrupted sleep but then
offer absolutely no tips as for how to do that
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you know so many of us struggle with sleep and
i've been there myself and the good news is that
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there are different practices that can help us
have better sleep at night one thing we might not
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think about very often but that can make a really
big difference is what we eat as our last meal or
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snack so there's actually certain nutrients in
different foods that help support more restful
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sleep at night so i'm going to share a few
important ones to focus on so we'll talk about
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some of the nutrients that can make a difference
and good food sources i'll also share a few ideas
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for bedtime snacks if that's helpful so first
off we have melatonin so this is a hormone that
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regulates our circadian rhythm our sleep cycle so
melatonin we can actually find in some foods so
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eggs nuts tart cherries another great source
so this is one to incorporate into your evening
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routine so another important compound for sleep is
serotonin so this mood regulating brain chemical
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is involved in melatonin production so it can help
you when we have the right level of serotonin it
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helps us drift off and stay asleep peacefully so
while there aren't necessarily foods that contain
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serotonin there are certain foods that
can help support more stable levels
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things that are involved in the production of
serotonin so one of those is an amino acid called
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tryptophan maybe you've heard of it and jokes
about falling asleep after thanksgiving dinner
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and it's true that tryptophan is found in turkey
um so this amino acid is a precursor to serotonin
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meaning that when we have enough tryptophan that
helps our body make enough serotonin so some good
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food sources beyond just turkey on thanksgiving um
basically any animal protein so poultry meat fish
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eggs dairy products you're also going to find it
in a few plant foods for example oats also honey
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and chickpeas as well so those are all
some good sources of tryptophan to include
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another important nutrient for sleep is calcium
so this is a mineral that is involved in cell
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signaling muscle and nerve function and is good
for helping us settle down and rest so a few
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sources you can find it obviously dairy products
are probably the most well-known source of calcium
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but it also can be found in tofu you know
a little bit in white beans and sesame
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a little bit in almonds as well as in salmon
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if you prefer to get calcium from a supplement
source a great option might be to take your
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calcium supplement before bed so that way it'll
become active as you're sleeping and help you
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stay asleep so vitamin b6 this is a great nutrient
for supporting stable levels of both melatonin and
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serotonin there's a wide variety of food sources
that you can utilize to get vitamin b6 so a few
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great sources of vitamin b6 to add to your evening
meal or snack white beans chicken eggs bananas
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all easy ways to work some in now potassium is
a mineral that's involved in muscle and nerve
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function so if you are at all twitchy and have any
restlessness in your limbs sometimes potassium can
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help at night or if you're experiencing muscle
cramps that prevent you from sleeping comfortably
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so you're going to find it in a lot of different
food sources a few really good ones to work in are
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leafy greens tomatoes cantaloupe winter squash
avocado is a wonderful source obviously bananas
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bananas get the most airtime but they're not
the only game in town when it comes to potassium
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magnesium is another mineral that plays a role in
muscle and nerve function but it also is involved
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in managing blood pressure and blood sugar both
of which are involved in promoting restful sleep
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so magnesium is a really good one to pay attention
to if you feel very tense in the evening or if you
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have if you're prone to nighttime anxiety and
stress it's kind of like nature's muscle relaxer
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so you're going to find it in things like bananas
nuts and seeds whole grains dairy products bananas
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so a lot of different sources as well as leafy
greens chicken just to name a few so incorporating
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these into your evening meal or snack can be
really helpful in promoting more restful sleep
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but it could also be beneficial to incorporate
a supplement as well i would recommend obviously
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checking with your doctor about the right dosage
for you but there's a wide range of sleep focused
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magnesium supplements on the market that you can
take right before you get in bed that will help
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you drift off and stay asleep for the night so
definitely something to consider carbohydrates
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are a big one for helping you fall asleep and
stay asleep because when we eat carbohydrates
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as we digest them insulin is released and that
insulin release also helps promote uptake and
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utilization of amino acids including tryptophan
the catch here i would say when it comes to
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carbohydrates though is to reach for complex
carbs you know these are things like whole grains
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starchy vegetables like sweet potatoes whole
grain bread if you're having bread at night
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these are foods that are going to digest more
slowly so rather than if you were to say eat you
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know a lot of white flour or something really
sugary your blood sugar would be more stable
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over the course of the evening as opposed to a
quick spike and dip which can be disruptive to
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sleep so carbs can definitely be helpful when
it comes to falling asleep and staying asleep
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i would say though i would avoid having a very
large heavy meal before bed because that can
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be a lot for the body to digest and that can
be disruptive to sleep i would also recommend
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limiting alcohol and caffeine before bed so
caffeine is a stimulant it's going to keep
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you awake and alcohol while some people find that
it makes them drowsy and drift off really quickly
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we tend to wake up in the middle of the night
in the middle of a sleep cycle after consuming
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alcohol in the evening so it can actually reduce
your sleep quality so just a note on those
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um if you're going to have wine or an alcoholic
beverage maybe have it earlier in the evening
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and that way you have some time to process it
before you go to bed so a few easy bedtime snacks
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to consider so a banana with nut butter you're
getting tryptophan you're getting carbs vitamin
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b6 magnesium potassium a little bit of protein
and healthy fat so your blood sugar stays stable
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and it's super convenient and then plain yogurt
or milk if you prefer with a little bit of honey
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so that's you're getting protein carbs you're
getting a little potassium magnesium um calcium
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of course but you're also getting a little bit
of tryptophan as well from both the milk and
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the honey so definitely a really that old wives
tale about having a glass of warm milk if you
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can't sleep it's actually science so something
to consider not necessarily something we usually
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think of as a bedtime snack but that can work
really really well would be rolled oats um again
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because you're getting those complex carbs you're
gonna get some tryptophan in there as well as some
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vitamin b6 in the oats so that's a great pre-bed
mini meal or snack if you need a little more
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staying power you can make it with milk or you
could do a spoonful of your favorite nut or seed
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butter on top to give it a little extra protein
little healthy fat so it will digest more slowly
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so your blood sugar stays stable overnight
it also tastes really nice another great one
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a hummus and you know sliced veggies or some whole
grain crackers or on a slice of whole grain toast
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because you're getting the tryptophan from the
chickpeas you're getting a tiny bit of protein
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as well as some healthy fats to stabilize your
blood sugar another one that is super simple um
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a hard-boiled egg because you're gonna get protein
you're gonna get fat you're also gonna get some
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tryptophan in there so and the melatonin which
is really helpful for supporting restful sleep
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so i know i just shared some info with you
about important foods and nutrients to support
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restful sleep talked about some easy snack
options but know that if you are struggling
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with sleep to the point where it is impacting
your day-to-day functioning and your well-being
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please reach out to your doctor and talk about
a sleep routine that will actually work for you
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you don't have to struggle alone
so i hope you found this helpful
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i'm jess cording dietitian health coach and author
so happy you could join me today sweet dreams
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