If you have been following Nutrition By Mia for a while you know that that I am a huge fan of the functionality of foods. Certain foods boast nutritive components that have been shown to promote a more restful night’s sleep.
Yes – you can eat your way to better sleep!
I talk about some of these foods with my clients who deal with insomnia. It is estimated that about 30% of adults deal with insomnia to some degree or another. While there are certain medicines your doctor can prescribe to help ameliorate these symptoms, as a dietitian – I talk about the food.
Sleep is so important because it affects us on every level including physically and mentally. The magic number for hours of sleep is 7-8 per night. Getting adequate sleep will help manage hunger hormones and give you more energy.
One important mineral when it comes to sleep and relaxation is magnesium which helps relax our blood vessels and muscles.
Magnesium is one of the most abundant minerals in the body and is required for over 300 biochemical reactions.
While foods contain small to moderate amounts, it is shown that the average diet of americans fails to meet their needs. Recognizing significant food sources and its role in the body can help ensure you are getting enough. Natural Calm by Natural Vitality is another way to meet your needs. I will add 1-2 teaspoons to hot water at night and sip on it before bed which can help promote a more restful night’s sleep. Keep in mind that the upper limit of magnesium intake is 350 mg so always read the label and portion appropriately.
Today I am sharing a snack to enjoy right before bed – sleepy bites! I made this recipe with the functionality of foods in mind and a little bit of Natural Calm to up the relaxation-promoting nutrients. Hope you enjoy and don’t forget to share your creations with me on Instagram!
Nutrition:
Cherries: Research suggests that cherries may help reduce insomnia potentially due to its natural melatonin content.
Oats: Whole grains like oats are rich in magnesiun and are low-glycemic carbohydrates which digest slow and steadily to promote a restful night’s sleep.
Nut butter: Nut butters like cashew and almond are also rich in magnesium, our mineral involved in relaxing muscles and helping to combat insomnia.
- 1/2 cup nut butter
- 1 tbsp honey
- 1/3 cup dried cherries
- 1.25 cups oats
- 1 tsp Natural Calm
- Add oats and Natural Calm to a food processor and process for 10-20 seconds.
- Add cherries and process for 20-30 seconds.
- Add honey and nut butter and process for 30-40 seconds until you develop a uniform batter.
- Using your hands, divide the batter into 8-10 portions and roll each portion with your hands into a ball.
- Store in the refrigerator.
Thank you Natural Vitality for sponsoring this post. I only share products that I personally believe in and use myself.
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