Sleep Helps You Lose Weight

Performance Based Nutrition

Sleep Helps You Lose Weight

Let’s face it: most of us are sleep deprived. With the help of nutrition and good sleep habits, you can overcome insomnia and wake alert and rested. Learn which foods and nutrients are critical for sleep. Discover delicious bedtime snacks that keep you satisfied and help you sleep through the night. Feeling well rested will give you the energy and enthusiasm you need to enjoy your busy life.

What Causes Sleep Deprivation?

  • Not enough time to sleep
  • Excessive worry
  • Stress, anxiety, depression
  • Repeated awakenings
  • Working at night
  • Travel
  • Poor Nutrition
  •  Sleep disorders (insomnia)

What Are Symptoms Of Sleep Deprivation?

  • Fatigue during the day
  • Lack of energy
  • Mood changes
  • Social problems
  • Lack of concentration
  • Fatigue while driving
  • Food Cravings

What Are The Consequences?

  • Increased risk of accident &  injury
  • Physical health changes
  • Job Performance
  • Weight Gain, Depression
  • Get sick often and miss work

What we choose as our fuel is going to absolutely impact the performance of our bodies.”

Food is Fuel

1 serving from below an hour before bedtime will help you nod off more quickly….

•Walnuts – good source of tryptophan (helps make serotonin & melatonin)

•Almonds – high in magnesium (needed for quality sleep – also known as the ‘headache medicine’)

•Cheese and crackers – it’s the calcium in the cheese that has tryptophan

•Milk products – a glass of milk, Greek yogurt or cottage cheese will all help

•Pretzels – Very high glycemic index (will spike your blood sugar and insulin levels, shortening the time it takes to fall asleep)

•Tuna – or halibut, and salmon are high in vitamin B6, which is needed to make melatonin and serotonin. *also raw garlic & pistachio’s high in vitamin B6

•White Rice– high glycemic index, try jasmine rice – spikes you blood sugar levels helping you feel more tired.

•Cherries or Cherry Juice– in particular tart cherries, naturally boost your melatonin.

•Cereal– a small bowl of cereal with milk, (cereal –carbs and milk –dairy…help you fall asleep faster.

•Chamomile Tea – Steeping a cup will help you sleep. Increase glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.

•Honey– high glycemic index, raises insulin and allows tryptophan to enter brain more easily, a spoonful in your chamomile tea could help you sleep better.

•Kale– green leafy veggies are loaded with calcium, helps brain use tryptophan to make melatonin. Spinach and mustard greens are good choices too

•Shrimp and Lobster– great sources of tryptophan

•Hummus– Chickpeas are a good source of tryptophan.

•Elk–2x the tryptophan than turkey breast meat plus add a carb and you’ll fall sound asleep.

•Oatmeal – spikes blood sugar and helps you feel sleepy.

•Dark Chocolate – (not milk chocolate) contains serotonin, relaxes body and mind.

 

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