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Food That Helps You Sleep

– mumsmakelists

FoodForSleepTitle4

For most of us motherhood equals sleepless nights AKA total exhaustion.

Sleep deserts us in pregnancy, never … it can seem at times … to be seen again.

Or at least not when our kids are small.

As soon as your child is finally sleeping well, something else crops up that requires you to be wide awake in the middle of the night.

My daughter’s current faves for dragging me up at 3am are needing to pee … the downside of dry nights!! … and nightmares.

She’s great at going back to sleep herself.Her mother meanwhile is wide awake, counting down in horror the hours until the alarm!

For most of us waking once … or even twice … in the night wouldn’t be sooo bad IF we could actually sleep easily and restfully in the first place, and then go back to sleep quickly.

So much stuff can keep us awake … caffeine, anxiety, partners snoring ..!!

But for many mums the big thing that ruins our ability to sleep is actually FOOD.

Who knew?

Poor Diet Stops Us Sleeping

The crummy, sugar laden diet that many of us slip into … hands up there! … when we’re on the run leaves us short on the six nutrients absolutely super essential to a good night’s sleep …

  • Niacin … B3
  • Panothenic Acid … B5
  • Folic Acid … B9
  • Cobalamin … B12
  • Magnesium
  • Calcium

The brilliant Bs produce the happy hormone serotonin which then creates the sleep hormone melatonin. Calcium helps you go back to sleep. And magnesium helps you stay asleep.

The great news is there are 30 foods absolutely packed with these super sleep inducing nutrients and they are easy to fit into busy mums diets as healthy snacks and quick meals.

1. Snack on Seeds & Nuts

Plonk ’em on porridge, sprinkle ’em in salads & chuck ’em in whatever you’re cooking … 🙂

  • Peanuts
  • Sunflower seeds
  • Pumpkin seeds
  • Sesame seeds
  • Cashews
  • Almonds

This little lot are chock full of B3, B5, magnesium and calcium you need for great sleep.

2. All a Bit Fishy!

Fish is quick under the grill & canned oily fish can be thrown in salads, sandwiches & pasta …

  • Tuna
  • Sardines
  • Salmon
  • Scallops
  • Shrimps

They are a great source of B3 and particularly B12.

3. Perfect Pulses

Soaking pulses is an awful fag but cans of pulses can be chucked in pasta and curry sauces and casseroles snatched from the freezer … and they’re fab tossed in salad …

  • Dried peas
  • Black eyed peas
  • Lentils
  • Garbanzo / chickpeas
  • Black beans
  • Navy / haricot beans
  • Kidney beans
  • Black beans
  • White Beans

Pulses are particularly good for B9.

4. Super Grains

If you haven’t discovered spelt four and quinoa yet, you MUST!

Spelt is fabulously rich in vitamin B3 PLUS it’s low GI, high fibre, low in gluten & helps manage cholesterol! AND it’s super yummy. Use it in baking everything from cookies to muffins.

Quinoa is an iron rich, high fibre, full protein that is high in magnesium. It’s not stricly speaking a grain but is a fab alternative to pasta, rice, cous cous etc as the base of a meal.

If you can’t find them locally you can get them from Amazon on subscribe and save.

5. Virtuous Veg

Green leafy veg are our best friends for so much and being rich in calcium and magnesium they help with sleep. But mushrooms, avocado and sweet potatoes which are high in B5 and asparagus which is high in B9 will also help …

  • Mushrooms
  • Avocado
  • Sweet Potatoes
  • Asparagus
  • Broccoli
  • Spinach
  • Kale
  • Bok Choy

If you’re short on time, an avocado is a perfect dessert, baby spinach can be eaten raw in salad and broccoli, kale, bok choy & asparagus can be steamed in less than 10 minutes.

So there you have it.

30 fab foods that help you sleep even if your little ones don’t 😉

I do hope they help…

https://www.mumsmakelists.com/food-that-helps-you-sleep/

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