7 Easy & Nourishing Ways to Get to Sleep

Hooked on melatonin? In the short term, getting a goodnight’s sleep is most important and melatonin can do the job. But over the longer term, how can you fix a low melatonin problem?

Out for a walk the other day and I happened to notice, not one but, two bottles of melatonin randomly discarded. A sign from the universe? Not exactly. More like a sign that people aren’t getting to sleep, or feeling well-rested.

Sleep is one of the first things I discuss with my clients. Quantity and quality of sleep is not just about feeling good the next morning, research also indicates that it can help prevent chronic illness or disease when optimal sleep is achieved.

Melatonin supplements are a short-term fix

Taking melatonin may offer a short-term solution to a more serious issue - lack of sleep. The thing is, taking melatonin will only work for you if your melatonin levels are low. When your levels are normal, that melatonin supplement won’t produce the same drowsy effects.

But let’s face it, like most things in life, we don’t want to be taking a pill forever to  do the work for us. We want to train our body to produce its own melatonin.

This isn’t the Olympics

How do you train your body to make its own melatonin? After all, not something we think about training for in a lifetime.

First, let’s understand how we can create melatonin before we get to the tactics.

Melatonin production

Melatonin production occurs throughout tissue in the body, but the primary source is the pineal gland in the brain. But let’s take a step back, shall we?

Tryptophan is at the root of melatonin’s production. Along with some B vitamins and biosynthesis, we make serotonin from tryptophan. Serotonin (yes, that mood boosting neurotransmitter) along with minerals zinc and magnesium, some more biosynthesis, and more B vitamins to get us to that sleep-inducing melatonin.

7 Nourishing ways to get to sleep

Before you start running to the local supplement store for a bottle of melatonin, here’s a few easy ways to elevate your levels and get a good night’s sleep:

Sunshine

Bright light in the morning will decrease your daytime levels of melatonin but raise your nighttime levels.

Turn off

Turn off the phone and other electronics at bedtime. The light will trick your brain into believing it’s daytime and your melatonin may dip below where you need it to be.

Get outside

Get outside for some fresh air, and especially that vitamin D aka sunshine. Bonus points if you exercise outdoors!

Magnesium

Magnesium is one mineral that acts as a co-factor to serotonin in melatonin production. Aside from a magnesium supplement, taking a luxurious epsom salt bath before bed can help keep the melatonin factory going, as well as encourage muscle relaxation.

Want to learn more about how magnesium can be incorporated into your diet and help you relax? Sign up for our 3-Day Crash Course to Battle Burnout

B-A-N-A-N-A-S

Bananas are another quick and easy win when it comes to sleep. They’re easy to digest, plus they’re a source of serotonin, melatonin and vitamin B6 which is a necessary co-factor for the brain to make serotonin.

Sour cherries

Sour cherries have antioxidant and anti-inflammatory properties. Studies have shown that sour cherry juice can significantly increase melatonin content, time spent in bed and total sleep duration for a marked improvement in sleep efficiency.

CARBS!!!!

Nothing like saving the best for last…

Yes, carbs are good for you. I think we’ve all experienced how pasta can make you sleepy. Research has shown that eating carbohydrates four hours before bed can significantly help you get to sleep. And I’m not talking about carb-loading - saving that for the athletic post. Get fibre with those carbs. I’m not suggesting a pound of sugar or refined white flour as your last meal of the day. Think brown rice, chickpea pasta, lentil soup, whole grains.

Not sure what to eat or how to incorporate these key ingredients or nutrients? Why not try our Post-Workout smoothie for a refreshing and nutrient-dense snack.

Smoothies not your thing? Talk to us today about our 3-day Burnout Crash Course to have you eating well and sleeping like a baby (or a puppy).

And remember, before you start taking any supplements please speak with your doctor, naturopath and your registered holistic nutritionist (hint: that’s me) about your health and if supplements are a part of your wellness plan.

Sources:

Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2019). Sleep and nutrition interactions: Implications for athletes. Nutrients, 11(4), 822. https://doi.org/10.3390/nu11040822

Ross, J. (2003). The mood cure: The 4-step program to take charge of your emotions--today. Penguin Books.

Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation in immune-related disease risk and outcomes. Communications Biology, 4(1), 1304. https://doi.org/10.1038/s42003-021-02825-4

Tarocco, A., Caroccia, N., Morciano, G., Wieckowski, M. R., Ancora, G., Garani, G., & Pinton, P. (2019). Melatonin as a master regulator of cell death and inflammation: molecular mechanisms and clinical implications for newborn care. Cell Death & Disease, 10(4), 317. https://doi.org/10.1038/s41419-019-1556-7