Unlocking Better Sleep: The Overlooked Nutrients and Lifestyle Choices
In our fast-paced world, sleep often takes a backseat to our busy lives. However, quality sleep is essential for overall health and wellbeing. Beyond the common recommendations of creating a bedtime routine and minimising screen time, there are several lesser-known dietary and lifestyle factors that can significantly enhance sleep quality.
Nutrients that Support Restful Sleep
- Magnesium Glycinate: This bioavailable form of magnesium is crucial in regulating neurotransmitters that prepare your brain for sleep. Research indicates that low levels of magnesium may lead to trouble staying asleep (Waldinger et al., 2020). Magnesium in the form of biglycinate is particularly popular in sleep supplements to promote quality rest. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains, but supplementation can be beneficial for those who struggle to meet their daily requirements.
- Herbal Allies: Certain herbs have been shown to support sleep quality effectively. Passionflower, traditionally used in herbal medicine, has been found to increase GABA levels in the brain, promoting relaxation (Sarris et al., 2013). A calming cup of passionflower tea before bedtime can ease the transition into sleep. Lemon balm, another well-known herb, has calming properties that can reduce sleep disturbances. Hops, commonly known for their use in brewing beer, also possess calming effects, making them a great addition to your nighttime routine. Similarly, chamomile tea, rich in apigenin, binds to receptors in the brain that promote sleepiness (Zick et al., 2011), making it a popular choice for soothing pre-sleep rituals.
You can find all the nutrients and herbs above in our Night Night Herbal Complex; a natural way to support a full night’s rest.
- Pistachio Extract: This nut is not only a delicious snack but also rich in a nutrient that helps regulate rest-wake cycles. A study showed that consuming pistachios can support rest duration (St-Onge et al., 2016). Incorporating a handful of pistachios into your evening snack may be helpful, alternatively, our Night Night Pistachio Extract can be taken 30 minutes before bed to help you drift off.
Lifestyle Factors
In addition to these nutrients, consider adopting a holistic approach to your sleep hygiene. Regular physical activity, even light exercise, can help regulate your circadian rhythm. Aim for at least 30 minutes of moderate exercise most days, but try to avoid vigorous workouts close to bedtime, as they can stimulate your body and hinder sleep.
Moreover, mindfulness practices, such as yoga or meditation, can significantly reduce stress and prepare your mind for restful sleep. Establishing a pre-sleep routine that includes relaxation techniques, such as deep breathing or gentle stretching, can signal to your body that it’s time to wind down.
Lastly, maintaining a consistent sleep schedule by going to bed and waking up at the same time daily can help regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.
Incorporating these nutrients and lifestyle adjustments into your routine can pave the way for improved sleep quality. Remember, sleep is not a luxury; it’s a fundamental pillar of health. Prioritising sleep can lead to enhanced mood, better cognitive function, and overall improved health.
Explore Nutrition Buzz for more information on supporting sleep health.
Contact our expert Nutrition Advisors for assistance in selecting the best nighttime supplements tailored to your needs.
References
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Waldinger, M. D., et al. (2020). Magnesium in insomnia: A review. Sleep Medicine Reviews.
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Sarris, J., et al. (2013). Passionflower and anxiety: A systematic review. Journal of Clinical Psychopharmacology.
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Zick, S. M., et al. (2011). Chamomile: A herbal medicine. American Journal of Clinical Herbalism.
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St-Onge, M. P., et al. (2016). Pistachios: A novel approach to improving sleep. Nutrition Research Reviews.
