Posted on March 22nd, 2017

Most people don’t know what quality sleep is. For example it has become normal to wake up a few times a night or need to use the bathroom in the middle of the night.

Sleep is important for many different reasons, from mental and physical health, to your quality of life and safety. When you are sleeping your brain and body is restoring and preparing you for a new day. Without quality sleep your hormones become unbalanced, the body cannot repair any damage to its heart and blood vessels, muscles and tissues cannot repair, your immune system becomes compromised, and brain function is not as sharp. Over a long period, sleep deprivation can lead to chronic health conditions.

If you find it difficult to go to sleep of a night, find it difficult to stay asleep, wake up too early, or wake up feeling exhausted and not well rested, you may be suffering from a sleep disorder.

Smoothie/Ice Block to promote sleep?

A night time smoothie/ice block can be a great way to promote sleep 🙂 Made up of foods that contain magnesium, natural sedatives/relaxants, melatonin and serotonin have been shown to be somewhat effective in improving and promoting quality sleep, but why??

Magnesium – magnesium is excellent for nervous system function as it provides a calming effect on the body. This helps our muscles contract smoothly, reduces anxiety and stress, aids digestion, promotes quality sleep as well as supporting various other body systems and functions.

Melatonin – the regulator of the sleep-wake cycle. The body needs increased levels of melatonin at night to be able to sleep. No melatonin no drowsiness no sleep!

Serotonin – a neurotransmitter that is produced within the gut (80-90%) and in the brain. Known for its mood balancing properties and promotion of healthy sleep patterns. Serotonin also has an impact on our digestion systems as well.

Tryptophan – aka (L-tryprophan) is an essential amino acid meaning we need to get it from food as our bodies cannot make it. It essentially acts to regulate mood and help balance out hormones. It can promote calmness and sleep along with reducing anxiety. Tryptophan is a precursor to serotonin.

Sleep promoting foods include:

• Milk/Dairy Products – warm milk has been a popular sleep aid since I can remember. The calcium found in milk and dairy products is able to provide relaxing properties and it also contains tryptophan which has been shown to promote sleep. If you’re intolerant to cow’s milk, nut milks are also great as they have added calcium along with yoghurts (i.e. sheep, goat).
• Bananas – contain magnesium, potassium, tryptophan, melatonin and serotonin all of which help to promote sleep, calm mood and relax muscles.
• Cherries – contain melatonin, required for sleep regulation.
• Nutmeg – has natural relaxant properties which may promote sleep.
• Honey – contributes to the release of melatonin and if consumed right before bed re-stocks the livers glycogen supplies to get through the night fast.
• Flaxseeds/Chia Seeds – high in omega-3 fatty acids and also contain tryptophan which can curb anxiety and stress and help to promote quality sleep.
• Almonds/Almond Butter – great source of magnesium to relax muscles as well as a good source of protein to keep your blood sugar levels balanced throughout the night.
• Kale – these dark green vegetables contain all essential amino acids (including tryptophan) as well as calcium and magnesium to help promote sleep. Also great nutritionally with detoxifying properties!
• Kiwi Fruit – source of serotonin and naturally high in antioxidants which can aid in the promotion of sleep.

Other great food that contain tryptophan and magnesium include:

• Dates
• Cashews
• Oats
• Pumpkin Seeds
• Sunflower Seeds
• Tahini
• Walnuts
• Pineapple
• Figs
• Berries
• Plums

Simple Smoothie Ideas

Simple Banana Smoothie

• ½ frozen/fresh banana
• ½ cup milk or nut milk
• 1 tbsp almond butter/tahini
• Pinch of nutmeg
• 1 tsp raw honey – optional

 Creamy Cherry Smoothie

• Small handful cherries
• ½ cup milk or nut milk
• Small handful raw cashews/ 1 tbsp cashew butter
• 1 tsp raw honey – optional

Green Kiwi Smoothie

• 1 kiwi fruit
• Large kale leaf – chopped
• ½ cup milk or nut milk
• 1 tbsp pumpkin seeds
• 1 tsp raw honey – optional

Oatey Smoothie

• 2 tbsp wholegrain oats
• 1 tbsp almond butter
• ½ cup milk/nut milk
• 1 medjool date – optional