Hangry to the point of binge eating. Tired, stressed, and irritable from not sleeping the night before. Cravings that are seemingly coming out of the blue but unquenchable. All unexplained, and you are prepared for the same thing tomorrow. Sound familiar? Often, stress, sleep, and nutrition go hand-in-hand. But at the moment, it can be hard to recognize it or find a way to rectify it.
The National Sleep Foundation recommends adults get 7-9 hours of sleep each night. When we don’t get enough sleep, we can have chronically low energy levels, lack of focus, poor mood, and weakened immune systems, to name a few symptoms. Those exact symptoms can lead to nutrition deficiencies, undesirable food choices, and increased stress, which can, in turn, cause issues with sleep.
See the cycle? Stress, sleep, and nutrition are each impacted by the other and can lead to a cycle that can be hard to break.
So the real question is – how can we make them work together for optimal wellness and balance?
What can we do to improve our sleep and stress?
Start with taking a step back.
Mindfulness is a powerful tool to help remove distractions and be present in the moment. If we allow ourselves to slow down and honor our hunger and fullness cues, we can be more in tune with our bodies and their needs. Taking a moment to pause or enjoy a meal undistracted can help us make better choices with food and feel more in control.
Next, start adding nutrients! By shifting our mindset from restriction to inclusion, we can ensure your body is nourished in a way that will support sound sleep and less stress.
For example, omega-3s may help reduce inflammation and support brain function, magnesium can support cell integrity and relaxation, while food sources of melatonin may reinforce better sleep quality.
However, if you are going for a low-fat or no-fruit and veggie diet, you may miss out on some of these benefits.
Here are some examples of foods to consider adding in:
- Omega 3: salmon, tuna, chia seeds, flax seeds, and walnuts
- Melatonin: tart cherries, pistachios, mushrooms, and red wine (be careful with this one, sis, too much can do more harm than good, we’ll cover this shortly, I got you).
- Magnesium: Cashews, almonds, beans, lentils, dark chocolate, and avocados
You may be thinking, what about stress? Well, there are nutrients for that too!
Vitamin D has proven to help combat stress and is found in foods such as salmon, trout, and fortified milk variations.
The most accessible source of vitamin D, though? The sun!
So, take a few mindful moments to get sunlight each day and set yourself up for success, sis!
What can we do beyond the plate to improve sleep and stress?
Our techniques continue beyond the plate. If you want to improve your sleep and stress combo physically, start to move your body!
Physical activity is an excellent way to release those endorphins, get some solid z’s, and wake up energized –especially when paired with the proper nutrition!
So make a goal to get some movement every day, even just a walk on a rest day. And remember, movement does not have to hurt for it to be impactful.
This combination of sleep, stress, and nutrition is the power trio that can be the difference you need to take your energy to the next level!
What can we do to make our sleep and stress worse?
You aren’t off the hook just yet, though! Nutritionally, there are a few things to be cautious about when consuming RIGHT before bed that can impact sleep quality and stress.
- Caffeine consumption—we all love a quick jolt, but since it is a stimulant, you may want to reconsider having your cup of coffee or matcha tea as part of your bedtime routine. In most cases, it may throw off your ability to fall asleep sleep while also impacting sleep quality.
- Alcohol—While alcohol may seem like the perfect nightcap to tire you, enjoying it within 30 minutes of sleep can lead to more night wakings and interrupted sleep, leaving you feeling groggy and unrested the next day.
- High-saturated fat foods— Who doesn’t love a nice piece of cake or diving into your leftover chicken wings before bed? You aren’t the only one! However, since these foods are higher in saturated fat, it also has the potential to decrease your sleep quality, lead to gastrointestinal flare-ups, and may be the culprit of unresolved stress.
The wrap-up
In the end, there is balance to be had! If you are struggling to find it and your sleep isn’t giving what it’s supposed to give, be sure to chat with one of our team dietitians to help you sort this out. Test out a few of these techniques this week and drop it in the Sis Chat. We’d love to hear how it
