How your diet can impact your sleep
What you eat throughout the day can play a crucial role in how you fall asleep and stay asleep once your head hits the pillow.
We asked one of our research naturopaths Leisa, to put together a do’s and don’ts list with a handful of ways you can optimise your diet to get a deep sleep to wake up feeling your best!
Your Bedtime Bible
- Avoid eating large meals before bed: Eating a heavy meal before bed can affect your ability to get a deep sleep by causing indigestion and discomfort. It's best to finish eating at least 2-3 hours before bedtime.
- Limit caffeine and alcohol: Caffeine and alcohol can interfere with your quality of sleep. Caffeine is a stimulant that can keep you awake, so it's best to avoid consuming it after midday as it takes that long for your body to process it out of your system (even though the energy effects tend to wear off well before then). Alcohol may make you feel drowsy at first, but it can also disrupt your sleep later in the night, so you should stop drinking alcohol about 3-4 hours before bedtime.
- Avoid drinking lots of liquid in the evenings: The more you drink before bed means the more likely you are going to have to get up during the night to use the bathroom. Aim to have your last drink around an hour or two before sleep (and less than 350 mL) and make sure to empty your bladder before you jump into bed.
- Eat a balanced diet: Eating a balanced diet that includes a variety of whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats can help regulate your sleep-wake cycle.
- Get enough magnesium: Magnesium is a mineral that can help promote relaxation and improve sleep quality. Good sources of magnesium include spinach, almonds, avocado, and whole grains.
- Try consuming tryptophan-rich foods: Tryptophan is an amino acid that can help promote deep sleep as the body turns it into melatonin. Foods high in tryptophan include milk, turkey, chicken, eggs, nuts, seeds, and cheese.
- Incorporate foods that are a natural source of melatonin: Melatonin is a hormone that helps regulate the sleep-wake cycle. Foods that naturally contain melatonin include tart cherries, tomatoes, olives, barley, rice and walnuts.
Without a doubt, our biggest recommendation to help you get more out of your slumber is our Deep Sleep Remedy. This sweet and creamy dessert-inspired formulation features naturopathic dreamy herbs; Passionflower, Lavender, Chamomile, Hops & Valerian, while Iron, Magnesium & B-Vitamins ensure you fall asleep faster and wake up feeling refreshed and focused.
This formulation targets all the essential facets that contribute to deep sleep including relaxation, falling asleep and staying asleep, and has all the nutritional cofactors needed by the body to make essential neurotransmitters and hormones.
We can’t wait for you to try out these tips and start having the sleep of your dreams!
Shop Deep Sleep Remedy
About the Author
Leisa is a member of our in-house research team, responsible for the research and development of our amazing products. Leisa is a qualified naturopath with a Bachelor of Health Science and has been working at Morlife for over 15 years. She is the mother of two beautiful children and loves to read in her spare time. Her favourite Morlife product is Complete Gut Restore, although Deep Sleep Remedy comes in at a close second.