Chicago Home and Lifestyles – Better diet, better sleep

We don’t often think of food affecting our sleep, but our diet has everything to do with how our body functions! Better nutrition will give you better rest and more energy during the day. This prevents “fatigue fog” which so many experience in midafternoon. This fatigue can often make it harder to get to sleep, as you feel overly tired. Here are some tips and food recommendations to boost your energy and help you sleep better at night:

Make sure to have a repetitive sleep schedule. Ideally, you should get at least 7 hours of sleep nightly. Try to go to bed at the same time regardless of the day of the week. Keep the bedroom for sleeping only, not eating, watching TV or working on the laptop. Stop using your electronic devices 45-60 minutes before sleeping. Instead, do something that will calm you down like reading, having a cup of decaffeinated tea, or taking a warm shower. Speaking of caffeine, it takes 6 hours to metabolize, so none after 4pm! 

Have a good balance of melatonin and serotonin in your diet. We need these hormones in our system to promote healthy sleep. Foods such as cheese, chicken, tuna, eggs, tofu, seeds, nuts, and milk are all foods that boost these hormones. They are also good sources of protein. Fatty fish like salmon and the aforementioned tuna and eggs contain omega-3 fatty acids and vitamin B12 which reduce inflammation that causes pain that can keep you awake. 

For energy during the day, don’t forget complex carbohydrates and fiber. These are just as important asprotein for energy. Hummus is a good source, especially when eaten with other complex carbs like whole wheat crackers. Bananas are also an excellent source of complex carbs as well as potassium and B6 that boosts energy levels. Snacking during the day on foods like lean meats, fruit, nuts, seeds, and yogurt will keep blood sugar stable as well as your energy. 

And of course, to boost your diet you must drink plenty of water and get some exercise. All this paired with a good sleep schedule and you’ll enjoy energetic days and peaceful nights!

Kathleen Weaver-Zech and Dean’s Team Chicago