Getting A Good Night’s Sleep

Getting a good night’s sleep (7-8 hours) is crucial for fat loss and recovery. With this in mind, many people have a difficult time falling asleep and staying asleep, despite the best of intentions.  The following foods have been found to help relax the body by relaxing the muscles, and relaxing the mind by calming you down via serotonin and melatonin, your sleep-inducing hormones.  Try having a few of these foods about 2 hours prior to bedtime:

.  Bananas – A combination of serotonin, melatonin, and magnesium (a muscle relaxer) make this fruit one of the best natural sleep aids.

.  Milk (especially warm) – Contains tryptophan (an amino acid) which can have a sedative effect on the body, as well as calcium which helps the body use the tryptophan.  Note: Deep sleep levels are more difficult to achieve with low calcium levels.

.  Almonds – A serving contains both tryptophan and magnesium, and are very good for your heart.

.  Turkey – One of the most popular sources of tryptophan.

.  Flaxseed – Just a couple tablespoons of flaxseed or a teaspoon of flaxseed oil in a protein shake are rich in omega-3 fatty acids (also found in the fish oil capsules, we suggest all our clients take daily) which are a natural mood enhancer and can help relax you if stress has been keeping you awake at night.