Sleep disturbances are a common theme in clinic. Here are Jen’s top 3 nutrients to support sleep:
1. L-Theanine
This amino acid found in green tea is a superstar for relaxation. L-theanine works by promoting the production of alpha waves in the brain, creating a state of calmness and alertness without drowsiness. Think of it as quieting a busy mind before bed. Although green tea is the richest source of L-theanine, to promote sleep it would be best to supplement with L-theanine capsules about 30-60 minutes before bed.
2. Tryptophan-Rich Foods
Tryptophan is an amino acid your body converts into serotonin, a neurotransmitter that is the precursor for the sleep hormone melatonin. By increasing tryptophan intake, you naturally provide the building blocks for melatonin and therefore better sleep. Food sources of tryptophan include turkey, chicken, fish, eggs, dairy products, nuts, seeds, and legumes. Enjoy a balanced dinner with any of these protein sources a 3-4 hours before bedtime.
3. Myo-Inositol
This naturally occurring sugar-like molecule plays a role in brain function and hormone regulation. Studies suggest myo-inositol supplementation may improve sleep quality by promoting relaxation and reducing anxiety. While dietary sources from fruit, nuts, seeds and beans can contribute, supplementation might be more effective.
Combining these recommendations with good sleep hygiene practices, like establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimising your sleep environment, which should ideally be cool and dark.
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