Sleep for Success
It’s okay to be tired. When our energy isn’t very high, we don’t have to artificially stimulate ourselves to stay in an optimal zone of performance. We may prefer a higher energy state, but if we’re patient and we nonjudgmentally observe our tired feelings instead of immediately reacting to them, we may find them to be valid and fair in response to recent stress or exertion. Maybe we're processing some heavy emotions, maybe we need to make small adjustments to our diet, maybe we recently did something physically depleting, or perhaps our body is asking for a quick nap or earlier bedtime. If we can’t boost our energy with good rest in this moment, we can mindfully breathe to energize our system and stay hydrated to help our body feel its best. We can still be quite productive in a slower state. If we resist our feelings and consistently plow through our tiredness with caffeine, stimulating food, or adrenaline, our whole system will get burnt out pretty quickly. Our fatigue is there to remind us to balance our everyday efforts with time dedicated to refreshing our body and mind. Even if it doesn’t seem like we’ve been doing much lately, the small stresses throughout the day accumulate and start to really add up over time. Society promotes success as an image of a hyperbusy lifestyle, but what is success to you? We don’t have to grind through exhaustion to feel like we’re doing enough. Taking time to go slow, moving gently when we’re tired, and honoring our weariness with loving understanding are acts of peace and respect for ourselves.
“You are not lazy, unmotivated, or stuck. After years of living your life in survival mode, you are exhausted.” - Nakeia Homer
Best Foods to Eat Before Bed (Improve Sleep Quality)
- Almonds and walnuts both contain melatonin, a natural hormone that helps regulate your sleep/wake cycle. They also have good amounts of the mineral magnesium, which can help improve sleep quality by reducing inflammation and reducing the stress hormone cortisol.
- Tart cherries (tart cherry juice has high levels of melatonin), bananas, pineapple, oranges, and kiwis all have melatonin, as well. Kiwis specifically have been studied for their abilities to improve sleep quality due to their content of serotonin, a brain chemical that helps regulate sleep cycles. Participants fell asleep 42% more quickly when they ate 2 kiwis vs the participants who didn’t eat anything. Their total sleep time also increased by 13% and sleeping through the night increased by 5%. Bananas contain tryptophan and magnesium, which both help with a good night’s sleep.
- Fruits rich in antioxidants (ie: berries, grapes/raisins, plums, prunes, açaí, etc) help encourage deep rest by counteracting the oxidative stress caused by a lack of sleep.
- Complex carbs (avoid refined carbs like white bread, pasta, or sugary baked goods) can act as a natural tranquilizer before bed. Oatmeal or sweet potatoes are especially great options.
- Herbal tea, especially chamomile, ginger, passion flower, and peppermint, has a calming effect great for relaxing at bedtime. Chamomile has an antioxidant called apigenin, which binds to specific receptors in your brain and promotes sleepiness. It also helps boost your immune system, and it’s been shown to reduce anxiety and depression. All tea is great from improving skin health, as well.
To experience the best effects of these sleep-improving foods, consume them at least two hours before bed. 3 hours before bed is the optimal consumption time window.