Foods that fuel a good night’s rest

Food is fuel. And not just for when we’re up and at ‘em. What you eat heavily impacts your sleep, and your sleep heavily impacts your health, brain function, longevity, and a whole lot more than we seem to give it credit for. We sat down with Shelley Armistead, head of Flow’s food and beverage operations, to chat about how you can fuel your body for a better night’s sleep and therefore better overall health. Plus a few things to avoid to make sure you’re getting the most out of catching ZZZs each night. Take it away, Shelley. 

The Four Core Ingredients for a Good Night’s Rest 

Melatonin, Magnesium, Tryptophan, and Calcium

Here's why: 

Melatonin
All human bodies actually naturally produce melatonin in the pineal gland — the hormone that regulates your circadian rhythm (your body’s natural sleep cycle). Adding more melatonin to your diet simply helps boost the signal to the brain that it’s time to sleep, by attaching to brain receptors to quiet down the mind, settle alertness, decrease wakefulness, and lower body temperature, all helping you wind down for a better rest.

Magnesium
The calmer of the nervous system. Magnesium helps regulate neurotransmitters, slowing down brain activity, while reducing cortisol — the stress hormone. A solid start for getting good rest. Magnesium also supports the production of melatonin, naturally relaxes muscles, and eases tension, ultimately helping your body decompress before drifting off to dreamland. 

Tryptophan
Our bodies can’t produce tryptophan, so we need to rely on diet to get this vital amino acid into our system. It comes from high-protein foods, then travels to the brain, where it’s converted into serotonin — a feel-good hormone. After regulating your mood and helping you relax, it then converts from serotonin into melatonin. And just like that, you’re all lined up for a solid slumber. 

Calcium
Everything is connected, and calcium is the vehicle. It all happens on a neuron level, where calcium works to regulate brain signals for deep sleep, specifically NREM — the restful, non-dreaming part of the sleep cycle that’s ideal for physical restoration and immune function. It’s during all of this that calcium acts as the messenger, helping your body process that tryptophan you just ate and supporting the production of melatonin. 

The Four-in-One Special

Want to get all of these in one? The ultimate option is simple: Bananas.

A Recipe for Good Sleep

Because some of us need more than just a banana for dinner. 

Main Course

Brown rice topped with pistachios & mushrooms

• Brown rice = magnesium and tryptophan
• Pistachios = rich in melatonin
• Mushrooms = there’s enough science about fungi to have its own magazine, but they contain active compounds that support serotonin levels
  

Protein

Sustainable fish or pasture-raised turkey 

• Fish = tryptophan, plus omega-3s and vitamin D, which are also good for regulating serotonin and melatonin
  
• Turkey = tryptophan

Side Dish

Lentils & broccoli

• Lentils = calcium, tryptophan, and magnesium 
  
• Broccoli = calcium and tryptophan
  

What not to eat

Eater's discretion is advised 

Alcohol and caffeine

Key offenders in disrupting sleep

• Caffeine acts like an imposter chemical, blocking your brain from receiving sleep signals 
  
• Alcohol might make you feel sleepy at first, but it wreaks havoc on your REM sleep — the crucial part of your sleep cycle ideal for emotional regulation, brain development, and cognitive function. This is the one where you dream. 
  

Spicy foods

Elevates body temperature

• Higher body temperatures = disrupted sleep cycles
• Disrupted sleep cycles + high body temperature = nightmares
  

White bread, white rice, and potatoes

A blood sugar rollercoaster

• These three are high in carbohydrates, which leads to random energy peaks, cortisol disruption, and sending your blood sugar levels all over the map. Which basically means restlessness and poor sleep. 
  

A Few Other Tips

• A 15-minute walk post-dinner will help with digestion.
• A cup of chamomile tea before bed promotes relaxation with a touch of drowsiness.
• Add a few drops of lavender to your bath or on your pillow. 
• Jasmine can help reduce anxiety and improve sleep — plant one outside your bedroom window and leave it open in the evening.

In the Miami area and interested in shopping for clean foods that fuel a healthy sleep? Head on over to Flow Grocer to stock up on all the ingredients listed here like brown rice and lentils from our refillery station, broccoli from Tiny Farm, and chronic wellness tea from Flowerhead Tea. Plus a whole lot more. 

Disclaimer: This article and any product references are for informational purposes only and are not intended as medical or nutritional advice. Individual results may vary. Flow Grocer is part of Flow.