Melatonin is a hormone which helps to control our sleep cycles. In fact, you can find melatonin in fruits and vegetables, not just through supplements. A diet rich in fiber increases the amount of melatonin in your system, which helps to promote restorative sleep. My clients know that I make veggies a free food. I would never restrict the amount of green veggies that they eat throughout the day because I want them to feel full and satisfied. If my clients feel satisfied after a meal they are less likely to crave processed, high sugary foods. This improves their overall health, which includes their sleep habits.
Below is a list of researched micronutrients and hormones to help support sleep cycles. The foods listed are all part of the diets I create for each client. As a coach, I am not just concerned with the outer appearance of my transformation clients. I am highly concerned about what is happening internally. Before we can change our outside world, we have to take care of the inside world. May we all have deep, restful sleep, so we can be happier, fuller people.
2. Serotonin: Bananas, kiwis, pecans, pineapples, plums, tomatoes, walnuts
3. Omega-3: Eggs, flaxseeds, salmon, sardines, trout, walnuts, potatoes
4. Magnesium: Almonds, cashews, pumpkin seeds, extra dark chocolate, salmon, yogurt
5. Potassium: Squash, avocados, bananas, salmon, sweet potatoes
6. Tryptophan: Eggs, spinach, turkey
7. Vitamin B: Avocados, bananas, bulgur, pistachios, salmon, brown rice, sesame seeds
8. Vitamin D: Eggs, mushrooms, salmon, sardines, turkey, yogurt
list supported by
Journal of Medicinal Food