A healthy diet will help you sleep more efficiently, and get most people much closer to where they need to be in terms of sleep quality and quantity. But everyone can benefit from a little extra sleep quality. Here are the top three ways you can use diet to improve your sleep.
1. Fill up with fat at dinner
Fat is like fuel for your mind and body. Filling up with clean fats before bedtime gives you a steady stream of energy that prevents hunger and blood sugar swings. Grass-fed butter, animal fat, and coconut oil are all good choices, but MCT oil is probably the best option.
MCT oil is converted into ketones, which are immediately used as fuel for your brain and help your body burn fat while you sleep.
2. Have a little bit of raw honey
While you sleep, your brain uses lots of energy, including sugar stored in your liver. So if you have some sugar before bed, you will provide your brain enough liver glycogen to function better throughout the night.
Raw honey is great way to do this, as it’s much better at making liver glycogen than the conventional honey at the supermarket. Take 1-2 teaspoons of raw honey before bed and see if it helps with your sleep.
3. Eat fish or take krill oil
Fish (Omega-3s) has been shown to improve muscle growth and reduce anxiety and depression, but it can also help improve your sleep. Consuming omega-3s before bed gives your brain what it needs to grow and repair.
The best sources of omega-3s are low-mercury fish and seafood. These foods also provide the protein you need for muscle repair before bed. I recommend consuming your fish or Krill oil at least two hours before bedtime.