Health and Fitness

The ONE SECRET to improve the quality of your sleep

The ONE SECRET to improve the quality of your sleep

As a health coach, I support moms to lose the baby weight naturally and for good. One of the top concerns that I hear from moms is that they don’t get enough sleep! With that said, It should be a priority to make sure that the (little) sleep you do get will at least be of great quality.

A healthy and balanced diet that's high in fibre and low in added sugars can help you to drift off to sleep faster and log as many as two extra hours of sleep in a week!! 

For your best night's sleep, strive to eat a balanced diet that emphasizes fresh fruits, vegetables, whole grains, and proteins that are rich in B vitamins, like fish, poultry, meat, eggs, and dairy. B vitamins may help to regulate melatonin, a hormone that regulates your sleep cycles.

The good news is that the best diet for sleep is also the best diet for your total health! And therefore, it will help you lose the baby weight more easily at the same time.

Foods to avoid to improve your sleep

For moms to sleep better

  • Coffee

We all have heard that drinking coffee too late in the day may impair your sleep quality at night. We also know that most real moms run on caffeine! You don’t need to stop drinking coffee, but you certainly don’t need to drink the whole pot either ;)

  • Alcohol

Alcohol intake should also be limited since it can wake you during very important and restorative stages of sleep.

  • Spicy foods

Avoid spicy foods within three hours of bedtime. Do the same with tomato sauce and other acidic foods if they give you heartburn or indigestion.

For both moms and kids to sleep better

  • Sugar

Eating too much added sugar could result in more midnight wake-ups for you and your little ones. Many studies have shown evidence that consuming more sugar is linked to increased restlessness and disrupted sleep.

  • Dairy

Dairy is one of the most common problem foods for breastfed babies. If your baby is fussy and has sleep issues, eliminating dairy is a good idea. And what most moms are not aware of is that this continues into early childhood! 

It’s undeniable that baby’s sleep will affect mama’s sleep! 

If your child has issues sleeping, common advice is to eliminate sugar, and this is definitely step one. Now, try eliminating dairy next. Dairy is the second most probable culprit when your and/or your child’s health is not optimal. 

With that said, if you choose not to eliminate dairy, don’t eat just any kind of dairy. I’m very picky (for myself and my son) about the quality of the milk, cheese and yogurt that I choose for us. If it isn't milk from grass fed cow, it should at least be organic.

What is the best dinner foods for the whole family to enjoy a good night’s sleep?

Complex carbohydrates. These foods will trigger the release of the sleepy hormone serotonin and don’t take long to digest.

Here is a short list of my favorite complex carbohydrate foods:

  • Oatmeal
  • Starchy vegetables: Yams, Sweet Potatoes, Pumpkin, Butternut squash, Beets, White potatoes with skin

  • Brown rice

  • 100% whole wheat bread

  • 100% whole wheat pasta

  • Beans and lentils (great for healthy chili recipes)

  • Cream of rice hot cereal

  • Quinoa

Hungry before bed? Try a bowl of oatmeal. Kids love having breakfast for dinner! And experience for yourself if this meal will help you improve the quality of your sleep.

Hopefully these tips will help you and your family get the sleep you need and deserve!

Laura D Follow

I work everyday to inspire other mamas to step into their power and lose the baby weight for good so they can become the best version of themselves!

If you have tried everything but you’re still not losing the baby weight, grab my free guide: “Top 8 reasons why you’re not losing the baby weight”.

I’m a Certified Transformational Nutrition Coach and hormone specialist, founder of Mom Nutrition Coaching.

I’m an international traveler, originally from France and a passionate foodie! Find my work at www.momnutrition.coach

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Laura D

Hi Nadia, I understand your struggle with your little one waking up every single night! My son actually started sleeping through the night only around 3 years old. There could be many reasons why your toddler is still waking up in the middle of the night. You might want to look at resources like https://mommy-sos.com. Hope this helps!

3 Years / report
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Nadia K

I enjoyed this article alot. Thanks for sharing. I had no idea about dairy can affect babies. I have a question for you.  I have a almost 3 year and he always wakes up middle of the night and crawls into our bed, then he ends up sleeping in becauce once he wakes up its disturbs his sleeping cycle. is there anything i can do to help him sleep thru the night?

3 Years / report
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Dani S

Thank you for sharing this, there are some super useful tips I will try out!

3 Years / report
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