Believe me when I tell you I know how frustrating it can be not being able to sleep – Welcome to my world every single night. I on average get about 4-5 hours of very broken sleep. Not for lack of trying, there is nothing more I would love than to get a full nights sleep, but unfortunately struggle majorly.
Recently it has really started to get to me – so I started doing some research around what foods can be incorporated into my diet in a bid to try get more sleep.
Here’s what I learned.
Cherries contain melatonin, which helps control sleep-wake cycles.
Apparently, the Chinese believe that eating Jasmine rice, 4 hours before bedtime may help sleep.
Bananas contain magnesium and potassium which can help relax muscles.
Eating easily digested carbs a few hours before bedtime can help you fall asleep quicker. Pass the OATS.
Sweet potatoes contain sleep promoting complex carbs and potassium like bananas
Milk contains sleep promoting Tryptophin – Pass the hot chocolate.
Caffeine-free herbal teas such as valerian and chamomile are proven to promote sleep
There is also the debate behind taking the vitamin supplement ZMA – Zinc, Magnesium and Vitamin B6.
I had been taking ZMA supplements for a while and would consider it to be one of the essentials within my regular stack of supplements – one which I am going to reintroduce.
If you want improved sleep and better muscle recovery, as well as a range of other benefits, I recommend that you try it too.
Zinc and magnesium are critical minerals that can be hard to achieve optimal doses of in a typical diet. ZMA is a really simple and effective way to ensure that you consume effective amounts of both.
It has also been well established that zinc is critical for immune function. Zinc affects multiple aspects of the immune system. Zinc also functions as a powerful antioxidant. This mighty mineral activates an enzyme that may help support overall health and immune function.
Magnesium is also an essential mineral involved in numerous reactions in the body. It’s important for healthy function of the cardiovascular system, metabolic rate, and of course bone health.* Together, zinc and magnesium offer a wide assortment of physique and performance benefits.
And just a note:
One of the most important aspects of supplementing with ZMA is timing. I have always recommended taking it about 1 hour before bed and 1-2 hours after you eat. This will not only help to maximize its uptake and utilization, as clinical research confirms, but taking ZMA at this time of day will also enhance sleep quality.
It’s critical that you do not take ZMA with any food, particularly food rich in calcium, like dairy. Both zinc and magnesium are poorly absorbed when taken with food.