Whether it is shift work impacting your ability to consistently get a good night's sleep, are currently parenting newborns or toddlers, or have found since COVID appeared in our lives that sleep has become inconsistent or disjointed, we all know how a lack of good quality sleep can have a huge impact on our mental health and wellbeing.
Doctors recommend getting a minimum of 7-8 hours of good quality sleep each night and that we go to bed and wake up at the same time each day. For so many of us, this just is not possible.
If you are not able to achieve the recommended gold standard, there are little adjustments that can be made to your diet to help encourage a deep and sound sleep when it is needed most.
Certain fruits and vegetables either contain a small amount of melatonin that will help your body relax into sleeping, or they contain vitamins and minerals that will encourage the production of melatonin in the body. Consuming these foods before heading off to bed will help to relax you and promote a deeper, more nourishing sleep.
Try out this juice recipe filled with the vitamins and minerals needed to help encourage a restful sleep. If it is shift work that is causing a disrupted sleep, make this before you head off on your shift and have it waiting in the fridge for when you get home.
Juice to Help Promote Sleep | MOD Appliances
5 - 6 small - medium carrots
2 oranges, peeled and cut into chunks
3 - 4 handfuls of baby spinach
1/2 small pineapple, skin and core removed, cut into chunks
Set up your MOD Cold Press for juicing (see the juicing handbook for more detailed instructions);
Slowly feed the produce down the chute;
Serve the juice with a couple of ice cubes.
Why these ingredients:
Carrots are packed with alpha-carotene which can help promote a better sleep.
Spinach (or any other leafy green) has high levels of calcium which helps the brain use tryptophan to manufacture melatonin.
Oranges reduce anxiety and depression (thanks to the vitamin B) and will improve the regularity of the sleep/wake cycle making for an overall more restful sleep.
Pineapples are known to boost melatonin in the body. Studies have shown an increase of 266% in melatonin present in the body after the participants consumed pineapple.