7 Intuitive Eating Tips to Help Reset Your Sleep Cycle

‘Eat Well, Sleep Well, Live Well.’ Embrace the Imperfect Plate. Remember all foods can fit into an intuitive eating lifestyle for better sleep and overall well-being.

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Intuitive eating can indirectly help reset your sleep cycle in a few ways:

• Improved Blood Sugar Regulation: When you eat intuitively, you’re more likely to choose a variety of nutritious foods that keep your blood sugar stable.
• Reducing Stress: Restrictive diets and negative self-talk around food can be stressful. Intuitive eating encourages a more relaxed and mindful approach to food, which can reduce stress and contribute to better sleep.
• Improved Digestion: Intuitive eating supports a more diverse diet rich in whole foods, which can promote a healthy gut and potentially improve sleep quality.
• Hunger and Fullness Cues: Eating too close to bedtime can disrupt sleep, while going to bed hungry can also be uncomfortable. By listening to your body’s natural cues, you’re more likely to eat at times that promote good sleep.
• Promotes Relaxation: When you’re not constantly thinking about food rules and restrictions, it allows for a more relaxed state of mind which can make falling asleep easier.

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1. Mindful Movement Before and After Meals

• Try some gentle movement like yoga or stretching. This can help tune into your body’s hunger cues and improve digestion.
• Starting your meal after a short walk can help put you in a positive mindset.
• Walking after a meal can prevent discomfort such as bloating or indigestion and help your body effectively process nutrients.

Read More: 6 Sneaky Benefits of Gut Fix: Daily Walks for Better Digestion

2. Rainbow Plate: Colorful Foods for Satiety

• Colorful fruits and veggies give your meals extra volume without piling on the calories, thanks to all that water they pack in.
• When meals are visually appealing and enjoyable to eat, you’re more likely to feel satisfied and content after eating.

Read more : 5 Easy Sleep Ritual with Berries

3. Cook with Intention

• Cooking your own meals means you have complete control over the ingredients you use.
• Meal prepping helps to balance macronutrients according to your dietary preferences.
• Pre-prepared meals prevent you from overeating.

4. Listen to your Cravings

• Emotions and hormones trigger cravings. Instead of calling it ’emotional eating,’ consider seeing it as a ‘check-in’ with your body. Try to understand why you’re feeling the way you are.
• Cravings can be a sign from your body. Sometimes a plate full of your favorite comfort food might be exactly what it needs.

Read More: Try Comfort Food for a Restful Night’s Sleep

5. Eat with Nature

• Take a picnic lunch to the park, have a mindful breakfast on your balcony, or simply enjoy a snack while gardening. Whenever possible, eat outside. Sunlight exposure can improve mood and potentially regulate your circadian rhythm.

Read More: Self-Care Solo Picnic: 5 Tips To Enjoy Solitude Outdoors

6. Your Natural Sleep Aids: Cherries and Saffron

Cherries, rich in sleep-regulating melatonin, and saffron, with relaxation-promoting compounds, offer a delicious natural approach to sleep support.

• Try having a small bowl of fresh cherries as a pre-bedtime snack
• Infuse your water with cherry juice for a soothing bedtime drink
• Make saffron tea or saffron snacks as a part of your bedtime ritual.
• Consider incorporating saffron into rice dishes, soups, or even warm milk before bedtime

***NOTE: Consult a Doctor: Before trying saffron for sleep, especially if you take medications or have underlying health conditions.

Read More: Sweet Dreams: Berry Blends For Better Sleep

7. Magnesium

• Prioritize magnesium-rich foods in your evening meals to support relaxation and muscle function. Foods like dark leafy greens, nuts, seeds, and whole grains are excellent sources of magnesium.
• Few times a week, indulge in magnesium-rich dessert, such as dark chocolate-covered almonds, yogurt with berries, banana with nut butter, or oatmeal raisin cookies to satisfy your sweet tooth while promoting a restful night’s sleep.

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Eat Well, Sleep Well, Live Well

These intuitive eating tips not only nourish your body but also contribute to a healthy sleep cycle, ensuring you wake up feeling refreshed and revitalized. However, it’s essential to prioritize good sleep hygiene practices. This includes maintaining a consistent sleep schedule, establishing a relaxing bedtime routine, and avoiding screens before bed. Incorporating these habits is crucial for promoting overall healthy sleep and wellbeing.

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