Hey Gorgeous, Let's Talk About Your Secret Weapon for Health & Wellness...
Nope, it’s not another intense workout or the latest fad diet. Today, we're diving deep into one of THE most vital staples for getting your health and wellness routine truly together: YOUR SLEEP! Seriously, getting your full 7-9 hours (8 is the sweet spot!) is absolutely essential to everything. They don't call it "beauty sleep" for nothing.
Now, I know, I know. I'm calling out my "I'll sleep when I'm dead" Crew, and Team "you miss out on all the fun when you go to bed early." Trust me, I used to be exactly like you. Staying up way too late, scrolling, convincing myself I could conquer the world on minimal hours. But here's the harsh truth coming to light: not only is it unhealthy and a first-class ticket to burnout/non-productivity, but you are literally making yourself feel and look... well, let's just say less than radiant. Take it from me. I'd wake up on three hours of sleep with a puffy face, a terrible attitude, and zero motivation. It wasn't cute, and it certainly was NOT healthy.
The Undeniable Benefits of Quality Sleep
Before you decide to skip out on those precious hours tonight, consider these incredible benefits of prioritizing your quality sleep:
- Enhanced Cognitive Function and Memory: Your brain uses sleep to clean house and optimize for the next day.
- Improved Mood and Emotional Regulation: Wake up feeling calmer and more in control of your emotions.
- Boosted Immune System: Give your body the power to fight off sickness.
- Better Physical Health and Recovery: Essential for muscle repair, hormone balance, and overall physical vitality.
- Reduced Stress (Lower that Cortisol Level!): Say goodbye to unnecessary tension.
Your Midnight Snack Dilemma: Solved!
"Easier said than done," you might be thinking. "My brain moves a million miles a minute; how can I just lay there and knock out?" I get it. If you're like me, you also love your midnight snacks. But the goal isn't to devour a hearty meal that keeps you awake. We want something light, soothing, and purposeful to take that edge off.
Look no further. Here's one of my go-to "midnight snack" secrets:
My Dreamy Trifecta for Better Sleep
What you're looking at here is a cup of bone broth, a handful of cherries, a sprinkle of pistachios, and a magnesium supplement.
"Brig, WTH, this is the most random grouping of foods I've ever seen!" you might be thinking. Ah, ah, ah, not so fast! If you know ANYTHING about me, there's always reasoning behind the madness. Each one of these can potentially aid in sleeping, though they do so through different mechanisms and with varying levels of scientific support.
Let's break down how this grouping becomes your dreaming trifecta:
Cherries (Especially Tart Ones!)
- Melatonin Content: Tart cherries are one of nature's rare food sources of melatonin, the hormone that regulates your sleep-wake cycle. Studies show that consuming tart cherries or their juice can actually increase your body's melatonin levels, potentially leading to better sleep time and efficiency.
- Tryptophan: They also contain tryptophan, an amino acid that’s a precursor to serotonin, which then converts into melatonin.
- Anti-inflammatory Properties: The anti-inflammatory compounds in cherries might help soothe any discomfort or pain that could be keeping you awake.
Pistachios
- Melatonin Powerhouse: Believe it or not, pistachios have a surprisingly significant amount of melatonin!
- Magnesium: They're a good source of magnesium, a mineral renowned for its role in muscle relaxation and calming your nervous system. Magnesium also helps regulate neurotransmitters directly involved in sleep.
- Vitamin B6: Pistachios also pack Vitamin B6, crucial for producing both serotonin and melatonin.
- Tryptophan: Just like cherries, pistachios offer tryptophan to support your body's sleep-aid production.
Bone Broth
- Glycine Goodness: Bone broth is rich in the amino acid glycine. Research suggests that glycine can promote relaxation and deeper, more restorative sleep by lowering your core body temperature and acting as a calming neurotransmitter in the brain. Think of it as a natural tranquilizer!
- Hydration and Digestibility: A warm mug of bone broth before bed is incredibly soothing and hydrating. Plus, it's generally very easy to digest, so you won't have a heavy stomach keeping you awake.
Best Practice for Your Bedtime Bites
For maximum benefit, aim to enjoy these snacks 30 minutes to an hour before your planned bedtime. If you choose to take a melatonin or magnesium supplement (we're team magnesium over here, baby!), I'd plan on doing that an hour before bedtime, just to be safe.
Aside from their impressive sleep benefits, these snacks are undeniably healthier choices than, say, chips and dip (even though we do love us some chips and queso!). If you find it difficult to get adequate rest, incorporating these simple habits will graciously improve your routine and significantly boost your overall health.
Hopefully this helps you go get that beauty sleep tonight!
Sweet dreams,
– Brigitte
My Shopping List:
- Bone Broth: Butcher's Bone Broth - Beef - https://roliroti.com/products/organic-beef-broth/ (I buy this at Publix. I'd imagine you can get this anywhere, but just in case you can't find at your local grocery store.)
- Magnesium Supplement: Nature Made - Magnesium Glycinate Capsules 200 mg - https://www.naturemade.com/products/high-absorption-magnesium-glycinate-200-mg-capsules?_pos=1&_sid=3e5cd1e6d&_ss=r&utm_campaign=dtcpmaxtier1&utm_source=google&gclsrc=aw.ds&gad_source=1&gad_campaignid=18649092147&gbraid=0AAAAAD1usNSZzJww4zLe_DS4RqAuQkcrp&gclid=Cj0KCQjwjo7DBhCrARIsACWauSl4RbXK2dYHvEWVjMFtSMYqX_dpEJqZPAJblyEnubMIKBuJW3OX09IaAk5hEALw_wcB&variant=34480293576843
- Cherries and Pistachios - You can find these at your local grocery store.
- Tart Cherry Juice - Although not pictured, I love the Rowe Casa Organics Brand! (If you'd prefer to drink it instead) - https://www.rowecasaorganics.com/products/tart-cherry-sleep-support-16-oz?variant=36948218216597&country=US¤cy=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&gad_source=1&gad_campaignid=17338920844&gbraid=0AAAAABq3Ph5qD1VgkCld4aIgA0dm53DUt&gclid=Cj0KCQjwjo7DBhCrARIsACWauSkBwfJ7-J8tCW6ObLiG03hlBYtD9bVBzSXZt1LyCR5S15JYR6VvsVcaAp4AEALw_wcB
Important Disclaimer:
Now, while these foods show incredible promise, and they've certainly helped me, it's vital to remember that individual responses can vary. These delicious additions are not a guaranteed cure for chronic sleep issues. If you're consistently struggling with sleep, please, always consult with a healthcare professional to rule out any underlying conditions and discuss the best solutions tailored for you.
And just a quick heads-up, my loves: I am not a medical doctor, nor do I play one on the internet! The insights shared here are based on my personal experience, the advice from my own practitioner, and thorough research that supports these concepts. Effects can vary greatly from person to person, and this article is not intended to act as personal medical advice. Always consult your doctor before making any significant changes to your diet or health routine, especially if you have allergies or are on medication. (You'll find the research sources linked at the bottom for your reference!)
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