Eat for Energy: How Nutrition and Supplements Support Restful Sleep
In today’s fast-paced world, many people struggle to maintain high energy levels and achieve restful sleep. A balanced diet filled with essential nutrients is key to improving both energy levels throughout the day and the quality of sleep at night. By consuming the right foods and supplements, you can naturally support the body’s circadian rhythm, enhance relaxation, and foster restorative sleep.
Foods to Promote Relaxation and Sleep Quality
Certain foods have natural compounds that promote relaxation and support the sleep-wake cycle. These can be easily incorporated into your meals:
Complex Carbohydrates: Whole grains, like brown rice, oats, and quinoa, release glucose slowly, keeping energy levels steady without spikes. They help regulate serotonin; a neurotransmitter involved in sleep regulation.
Bananas: Packed with potassium, magnesium, and B vitamins, bananas can help relax muscles and promote calmness, supporting better sleep.
Nuts and Seeds: Almonds, walnuts, and pumpkin seeds contain magnesium and tryptophan, an amino acid that the body converts to melatonin, aiding in sleep onset and quality.
Fatty Fish: Salmon, tuna, and trout are high in omega-3 fatty acids, which have been shown to enhance serotonin production, potentially improving sleep and energy balance throughout the day.
Herbal Teas: Chamomile and valerian root teas are popular sleep aids. They contain antioxidants and natural compounds that can relax the nervous system and help ease you into restful sleep.
Timing Your Meals for Better Sleep and Energy
When you eat can be as important as what you eat for optimal energy and sleep. Consider these tips to enhance your routine:
Avoid Heavy Meals Close to Bedtime: Large, fatty meals can disrupt digestion and make it harder to fall asleep. Aim to eat dinner at least 2-3 hours before bed to allow your body to wind down.
Consume Protein and Complex Carbohydrates Together: This combination helps stabilise blood sugar levels, avoiding energy crashes and supporting sustained energy. For instance, a turkey and quinoa bowl at lunch is a perfect choice to keep energy steady and minimise afternoon slumps.
Include Light, Nutrient-Rich Snacks in the Evening: If you need an evening snack, choose foods like a banana with almond butter or a handful of nuts, which provide both tryptophan and healthy fats to promote relaxation.
Supplements to Support Sleep and Energy
Incorporating specific supplements can be a powerful way to support restful sleep and maintain energy. Here are three key options available at Cann Compounding:
Activated B Complex: B vitamins are essential for energy production, brain function, and regulating mood. Cann Compounding’s Activated B Complex supports balanced energy levels during the day, helping the body regulate stress and fatigue, making it easier to wind down at night.
Sleep Gummies: These gummies contain a terpene blend with L-Theanine, a calming amino acid that promotes relaxation without drowsiness. Taken before bed, they can help ease the mind into sleep, supporting a natural circadian rhythm and reducing sleep onset time.
Energy Gummies: For mornings or early afternoon, Cann Compounding’s Energy Gummies contain a terpene blend with a touch of caffeine (3.7mg), perfect for a gentle boost. The gummies provide energy without overstimulation, helping maintain focus and alertness without interfering with sleep quality later.
Incorporating Nutrient-Rich Foods Daily
Incorporating a variety of nutrient-dense foods into your daily routine can help build a solid foundation for energy and sleep. Start your day with a breakfast high in complex carbs and protein, like oats with chia seeds and berries. For lunch, include leafy greens, whole grains, and lean protein. Snacks like yoghurt with a sprinkle of pumpkin seeds or hummus with carrots can sustain energy levels without heavy digestion.
Taking an integrated approach by aligning your diet and supplement routine with your energy needs can make a significant difference in how you feel throughout the day and sleep quality at night. By prioritising nutrient-rich foods, timed meals, and supplements, you’re setting yourself up for sustained energy, balanced moods, and the restful sleep your body needs.