When restorative rest is elusive, change your diet to see long-lasting results
If sleep is elusive despite lifestyle shifts, nutrition tests can come to the rescue. Bloodwork can identify macronutrient deficiencies, and testing the gut biome can identify underlying issues preventing quality rest at night. Find the problem, then biohack a solution.
Nutrition tests are a useful biohacking tool to make sure that you are getting the most out of the food you eat. They can be used to test for a variety of different things, and many of them can be done from the comfort of your own home. These tests can help you identify deficiencies, imbalances, and genetic predispositions that may be impacting your health and sleep quality.
The most common at-home nutrition tests will check the details of your micronutrient levels. These tests are particularly beneficial for improving your sleep seeing as vitamin and mineral deficiencies can be detrimental to your sleep cycle.1
Within a few days, at-home tests can provide data on levels of magnesium, zinc, vitamin D, and more. 2 Once you know which vitamins and minerals your body needs more of, you can easily adjust your diet or supplement regimen accordingly to enhance the quality of your sleep.3
Sometimes we are willing to change our diet, but we simply don’t know where to start. Micronutrient testing provides a solution by offering key information which allows us to take steps in the right direction.
Gut microbiome tests are also a great biohacking tool to help improve your sleep.4 Having a healthy gut microbiome can drastically improve serotonin5 and melatonin6 production, which will ultimately result in better sleep. Various companies offer in-home tests to help identify gut imbalances. It’s crucial to consult a professional to address any issues found in the gut since the microbiome is incredibly complex. Although well-intentioned, some efforts to improve your gut health could have unintended consequences.
Genetics may also play a role in your nutrition, and there are tests available to help you optimize it.7 Nutrigenomic tests provide insights into how your body interacts with food based on your genetic makeup. One of the reasons that specific diets — keto for example — work for some people and not others is because our genes influence how our body processes fat and protein and expends energy, and everyone has different nutritional needs. These tests can help you optimize your nutrition and enhance your sleep by tailoring your eating habits to your unique bodily needs.
“The best way to approach health is to emphasize a healthy diet and healthy sleep. These are two very important health behaviors that can reinforce each other.”
SpectraCell’s Micronutrient test offers a comprehensive analysis of cellular-level nutritional status. It assesses the body’s utilization of 31 vital micronutrients, highlighting functional deficiencies and indicating the body’s requirements for these essential elements crucial for overall health, growth, and development.
Next Health’s CLIA-certified Micronutrient Test offers accurate assessment of essential vitamins, minerals, amino acids, and more. It guarantees a comprehensive evaluation of your nutritional status, empowering informed decisions about your diet and supplementation for optimal well-being.
The Micronutrient Test assesses six vital nutrients essential for optimal health: Vitamin B12, Folate, Vitamin D, Magnesium, Calcium, and Ferritin . Identifying deficiencies using this at-home test allows you to take action to enhance your overall health by addressing these crucial nutrient levels.
Unlock personalized insights into your genetic tendencies for effective eating and weight management with their genetic diet test. Optimize your diet based on genetic responses to nutrients, fats, and carbs. Embrace a new level of self-awareness for informed dietary choices tailored to your genetic makeup.
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The Gut Intelligence™ Test is a crucial tool for individuals dealing with gut imbalances or health issues. It assesses over 20 aspects of gut health, pinpoints potentially problematic “healthy” foods, offers supplement, probiotic, and prebiotic recommendations, promotes gut activity, optimizes glycemic response, and addresses factors contributing to inflammation.
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1. Bailey R, L, West Jr. K, P, Black R, E, The Epidemiology of Global Micronutrient Deficiencies, Ann Nutr Metab 2015;66(suppl 2):22-33, doi: 10.1159/000371618: https://doi.org/10.1159/000371618
2. Reddy P, Edwards LR, Magnesium Supplementation in Vitamin D Deficiency, Am J Ther. 2019 Jan/Feb;26(1):e124-e132, doi: 10.1097/MJT.0000000000000538, PMID: 28471760: https://doi.org/10.1097/mjt.0000000000000538
3. Moshfegh A, Goldman J, Cleveland L, Usual nutrient intakes from food compared to dietary reference intakes, What we eat in America, NHANES 2001-2002, US Department of Agriculture, Agricultural Research Service; 2005: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0102/usualintaketables2001-02.pdf
4. Smith RP, Easson C, Lyle SM, Kapoor R, Donnelly CP, Davidson EJ, Parikh E, Lopez JV, Tartar JL. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019 Oct 7;14(10):e0222394. doi: 10.1371/journal.pone.0222394. PMID: 31589627; PMCID: PMC6779243. https://doi.org/10.1371%2Fjournal.pone.0222394
5. Banskota S, Ghia JE, Khan WI. Serotonin in the gut: Blessing or a curse. Biochimie. 2019 Jun;161:56-64. doi: 10.1016/j.biochi.2018.06.008. Epub 2018 Jun 14. PMID: 29909048. https://doi.org/10.1016/j.biochi.2018.06.008
6. Bubenik GA. Gastrointestinal melatonin: localization, function, and clinical relevance. Dig Dis Sci. 2002 Oct;47(10):2336-48. doi: 10.1023/a:1020107915919. PMID: 12395907. https://doi.org/10.1023/a:1020107915919
7. Di Renzo L, Gualtieri P, Romano L, Marrone G, Noce A, Pujia A, Perrone MA, Aiello V, Colica C, De Lorenzo A. Role of Personalized Nutrition in Chronic-Degenerative Diseases. Nutrients. 2019 Jul 24;11(8):1707. doi: 10.3390/nu11081707. PMID: 31344895; PMCID: PMC6723746. https://doi.org/10.3390/nu11081707
Biohacking sleep isn’t just a nighttime activity. What we consume during the day determines the quality of our sleep. Diet and nutrition are some of the most important areas we can improve to ensure truly regenerative rest.
Overcoming sleep issues may simply require making some dietary changes. Poor eating habits can negatively impact sleep as the food you eat directly influences whether or not your body is able to function properly.1 As a result, following a healthy, balanced diet can dramatically improve sleep quality.2
There are dozens of diet fads out there that claim to be the solution to all health problems. While some of them are beneficial for certain conditions, a simple diet consisting of whole foods is the best way to maintain a healthy body and get quality sleep.3 Avoiding processed foods and consuming a balanced diet of fats, proteins, and carbohydrates will keep your body working efficiently, 4 and improve sleep quality.5
Fats and carbohydrates6 have gotten a bad reputation over the years, but they’re actually crucial for your body and brain to function properly.7 They have become associated with poor health because the modern diet often includes overconsumption of fate.8 When consumed in proper amounts, they actually promote healthy sleep patterns, brain function, energy, hormone production, and more.
Protein is another vital macronutrient for good health, particularly for muscle recovery after exercise (which is also a great way to improve sleep). The recommended protein intake varies from person to person, depending on factors such as gender, activity level, height, and weight. A nutritionist can provide you with personalized guidance on the appropriate levels of protein, carbohydrates, and fats for you.
Many popular diets that cut out a macronutrient group completely, such as Keto or Paleo, may have short-term benefits due to their emphasis on high protein intake and reduced refined sugar and carbohydrates. However, long-term studies show that these diets are ineffective for overall health and may even have harmful side effects.9 So, instead of taking drastic measures that may be harmful to your health, focus on building healthy, sustainable habits that can be maintained long-term.
The first step in biohacking nutrition to enhance sleep quality is to focus on a well-balanced diet.10 Once your general nutrition is under control, there are additional ways you can biohack your nutrition. Keep reading to discover the best nutritional practices for biohacking sleep.
“I consider quality sleep to be one of (if not the top) most important pillars of health. It’s also the most overlooked.”
Nightfood offers healthier nighttime snacks with 70% less sugar, calories, and fat than regular ice cream in their ice cream products, along with lower sugar, fat, and higher fiber and protein in their cookies. These snacks also feature sleep-supporting ingredients like tryptophan, calcium, magnesium, zinc, vitamin B6, and inositol.
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Blue Bear offers a functional sleep drink with a non-carbonated white tea base, made using organic white tea and natural flavors. This melatonin tea is perfect for maintaining a healthy sleep cycle and features lavender and botanical components for relaxation. It’s vegan, gluten-free, with zero sugar, caffeine, or preservatives, making it a great choice for a natural night’s sleep routine.
Discover the natural remedy for sleeplessness through the power of food with this practical guide. Learn the right foods to consume and the optimal times to eat them to achieve faster and more refreshing sleep. From the well-known effects of turkey on Thanksgiving to the comforting cup of warm milk, the impact of food on your sleep might surprise you. Whether you’re dealing with occasional insomnia or chronic sleep issues, “Eat to Sleep” provides insights into incorporating sleep-promoting foods into your diet and optimizing their effectiveness. This guide offers a natural path to achieving the best night’s rest.
The “Dr. Sebi Approved Insomnia Cookbook” offers dietary meal recipes aimed at providing relaxation and relief from insomnia, sleeplessness, irritability, depression, anxiety, and more. By making dietary changes and following the meals in this cookbook, readers can improve their health and well-being. This cookbook features 30 delicious and nutritious recipes for breakfast, lunch, dinner, and drinks. Readers will also find information on how an insomnia diet can help heal various health conditions. Don’t miss out on this valuable resource for improving your sleep and overall health.
1. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. PMID: 32684833; PMCID: PMC7334763. https://doi.org/10.1155/2020/3142874
2. Thor PJ, Krolczyk G, Gil K, Zurowski D, Nowak L. Melatonin and serotonin effects on gastrointestinal motility. J Physiol Pharmacol. 2007 Dec;58 Suppl 6:97-103. PMID: 18212403. https://pubmed.ncbi.nlm.nih.gov/18212403/
3. Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, Aadil RM. Fad Diets: Facts and Fiction. Front Nutr. 2022 Jul 5;9:960922. doi: 10.3389/fnut.2022.960922. PMID: 35866077; PMCID: PMC9294402. https://doi.org/10.3389/fnut.2022.960922
4. García-García FJ, Monistrol-Mula A, Cardellach F, Garrabou G. Nutrition, Bioenergetics, and Metabolic Syndrome. Nutrients. 2020 Sep 11;12(9):2785. doi: 10.3390/nu12092785. PMID: 32933003; PMCID: PMC7551996. https://doi.org/10.3390/nu12092785
5. Godos J, Grosso G, Castellano S, Galvano F, Caraci F, Ferri R. Association between diet and sleep quality: A systematic review. Sleep Med Rev. 2021 Jun;57:101430. doi: 10.1016/j.smrv.2021.101430. Epub 2021 Jan 16. PMID: 33549913. https://doi.org/10.1016/j.smrv.2021.101430
6. van Baak MA. Dietary carbohydrates and weight loss maintenance. Curr Opin Clin Nutr Metab Care. 2021 Jul 1;24(4):354-358. doi: 10.1097/MCO.0000000000000758. PMID: 33883419. https://doi.org/10.1097/mco.0000000000000758
7. Schutz Y, Montani JP, Dulloo AG. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obes Rev. 2021 Mar;22 Suppl 2:e13195. doi: 10.1111/obr.13195. Epub 2021 Jan 20. PMID: 33471427. https://doi.org/10.1111/obr.13195
8. Shan Z, Rehm CD, Rogers G, Ruan M, Wang DD, Hu FB, Mozaffarian D, Zhang FF, Bhupathiraju SN. Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016. JAMA. 2019 Sep 24;322(12):1178-1187. doi: 10.1001/jama.2019.13771. PMID: 31550032; PMCID: PMC6763999. https://doi.org/10.1001/jama.2019.13771
9. Blanco JC, Khatri A, Kifayat A, Cho R, Aronow WS. Starvation Ketoacidosis due to the Ketogenic Diet and Prolonged Fasting – A Possibly Dangerous Diet Trend. Am J Case Rep. 2019 Nov 22;20:1728-1731. doi: 10.12659/AJCR.917226. PMID: 31756175; PMCID: PMC6883983. https://doi.org/10.12659/ajcr.917226
9. MedlinePlus: National Library of Medicine (US). (2018, April 18). Nutrition. https://medlineplus.gov/nutrition.html
While eating at night isn’t definitively bad for health, when you eat can be just as important as what you eat. To fall asleep easily and stay asleep, time your meals based on biohacking research.
Biohacking sleep with nutrition is about what you eat and when you eat it.1 The timing of your meals, as well as what types of foods are included in them, could be impacting your sleep.2 Read on to discover effective ways to biohack your sleep by optimizing meal timing.
Before diving into the best meal times for biohacking sleep, it should be noted that these suggestions are for the average person. If you have specific medical conditions like diabetes or take medications that affect your dietary requirements, it is important that you consult a physician for personalized guidance. If you are not struggling with any underlying conditions, this is what the science says about when you should time your meals to sleep better.
Timing meals is a tricky thing because eating at night isn’t necessarily detrimental to health, as it was once thought to be. However, you should be careful about what you are eating at night and how much of it you are consuming.3 For example, eating a carbohydrate-based meal about four hours before going to sleep has been proven to increase sleep quality.4 However, eating that same meal an hour or two before bedtime may make it more difficult to fall asleep. Heavy meals, especially those high in fat, take longer to digest and can disrupt sleep patterns.5
The science regarding eating a small amount of food close to bed is not strong enough to make a definitive conclusion. A light snack late at night is not likely to significantly affect sleep, but it certainly does influence bodily function.6 If you are a late-night snacker, keep the portion small and avoid foods that are high in sugar or saturated fats since studies suggest that they can disrupt sleep.7
Eating a large meal too close to bedtime can have negative effects on digestion and sleep, especially if you struggle with acid reflux because the discomfort can make it more difficult to fall asleep.8 Therefore, it is especially important for people with digestive issues to avoid eating within a few hours before bed because it may make it more difficult to fall asleep. That said, everyone can benefit from avoiding heavy foods and large meals within four hours of going to bed.
“Set an eating routine and stick to it. Timing is everything.”
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“Intuitive Fasting” by Dr. Will Cole offers a holistic guide to intermittent fasting, including a 4-week plan and 65+ recipes for improved health. It focuses on resetting your body, recharging your metabolism, renewing your cells, and rebalancing your hormones while promoting metabolic flexibility.
1. Vollmers C, Gill S, DiTacchio L, Pulivarthy SR, Le HD, Panda S. Time of feeding and the intrinsic circadian clock drive rhythms in hepatic gene expression. Proc Natl Acad Sci U S A. 2009 Dec 15;106(50):21453-8. doi: 10.1073/pnas.0909591106. Epub 2009 Nov 25. PMID: 19940241; PMCID: PMC2795502. https://doi.org/10.1073/pnas.0909591106
2. Iao, S. I., Jansen, E., Shedden, K., O’Brien, L. M., Chervin, R. D., Knutson, K. L., & Dunietz, G. L. (2022). Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: Findings from the American time use survey. British Journal of Nutrition, 127(12), 1888-1897. https://doi.org/10.1017/S0007114521003597
3. 10.1017/S0007114521003597. Epub ahead of print. PMID: 34511160; PMCID: PMC9092657. https://doi.org/10.1017/s0007114521003597
4. Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Nutrients. 2015 Apr 9;7(4):2648-62. doi: 10.3390/nu7042648. PMID: 25859885; PMCID: PMC4425165. https://doi.org/10.3390/nu7042648
5. Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011 Dec 15;7(6):659-64. doi: 10.5664/jcsm.1476. PMID: 22171206; PMCID: PMC3227713. https://doi.org/10.5664/jcsm.1476
6. Afaghi A, O’Connor H, Chow CM. High-glycemic-index carbohydrate meals shorten sleep onset. Am J Clin Nutr. 2007 Feb;85(2):426-30. doi: 10.1093/ajcn/85.2.426. Erratum in: Am J Clin Nutr. 2007 Sep;86(3):809. PMID: 17284739. https://doi.org/10.1093/ajcn/85.2.426
7. Kinsey AW, Ormsbee MJ. The Health Impact of Nighttime Eating: Old and New Perspectives. Nutrients. 2015; 7(4):2648-2662. https://doi.org/10.3390/nu7042648
8. Marie-Pierre St-Onge, PhD, Amy Roberts, PhD, Ari Shechter, PhD, Arindam Roy Choudhury. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. January 15, 2016. https://doi.org/10.5664/jcsm.5384.
9. Vernia F, Di Ruscio M, Ciccone A, Viscido A, Frieri G, Stefanelli G, Latella G. Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. Int J Med Sci. 2021 Jan 1;18(3):593-603. doi: 10.7150/ijms.45512. PMID: 33437194; PMCID: PMC7797530. https://doi.org/10.7150/ijms.45512
Biohackers know to track their food to reach a healthy weight, but most are unaware that tracking helps with sleep, too. Research shows that one of the best ways to biohack your sleep is by keeping a food diary. Get out your notepad!
Tracking food intake takes the guesswork out of improving your nutrition and can help promote better sleep.1 You may be surprised at how much, or how little, crucial nutrients you are actually consuming. It’s easy to miscalculate how much fat is in the big spoonful of peanut butter you had for a late-night snack or how little magnesium was in that one banana that you ate this week.2 Tracking your food intake can help you biohack your sleep by improving your nutritional habits.
What you eat and whether you get the proper amounts of macro and micronutrients have the power to make or break your sleep quality.3 All the biohacking tools in the world couldn’t get you a perfect sleep cycle if your nutrition is off. Tracking your food intake will help you become more mindful about what you eat, enabling you to make improvements.4
Try tracking your food intake for a month to identify areas in need of improvement. After a few weeks, you should be able to identify which types of foods you need to eat more or less. Several food tracking apps can tell you how much carbs, fats, and protein you are consuming.5 Some may offer you information on micronutrient intake as well.
While general suggested intakes of macro and micronutrients can be found online, consulting a nutrition expert to review your food intake and provide personalized recommendations may be beneficial. Everyone’s nutrition needs differ based on factors such as gender, age, activity level, height, and weight.6 Working with a professional, even for a brief period of time, can help you align your nutrition with your sleep goals.
“If you are having trouble sleeping, it’s a clue your lifestyle may need adjusting. Improving your sleep quality takes a holistic approach.”
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This log book simplifies weight management with meal, calorie, exercise, hydration, and fruit/veggie tracking. It’s discreet, portable, and designed for three months of daily entries. Features include an elastic band, ribbon bookmark, and durable acid-free paper.
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Achieve your health goals with this 90-day food and fitness journal. It offers a simple, all-in-one format for tracking meals, sleep, hydration, exercise, and mood. Monthly check-ins and goal-setting tips help you stay motivated. Start tracking for a happier lifestyle today.
1. Hollis JF, Gullion CM, Stevens VJ, Brantley PJ, Appel LJ, Ard JD, Champagne CM, Dalcin A, Erlinger TP, Funk K, Laferriere D, Lin PH, Loria CM, Samuel-Hodge C, Vollmer WM, Svetkey LP; Weight Loss Maintenance Trial Research Group. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 2008 Aug;35(2):118-26. doi: 10.1016/j.amepre.2008.04.013. PMID: 18617080; PMCID: PMC2515566. https://doi.org/10.1016/j.amepre.2008.04.013
2. Bbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B, The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial, J Res Med Sci. 2012 Dec;17(12):1161-9, PMID: 23853635; PMCID: PMC3703169: https://pubmed.ncbi.nlm.nih.gov/23853635
3. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. PMID: 32684833; PMCID: PMC7334763. https://doi.org/10.1155/2020/3142874
4. Fung TT, Long MW, Hung P, Cheung LW. An Expanded Model for Mindful Eating for Health Promotion and Sustainability: Issues and Challenges for Dietetics Practice. J Acad Nutr Diet. 2016 Jul;116(7):1081-6. doi: 10.1016/j.jand.2016.03.013. Epub 2016 Apr 26. PMID: 27130588. https://doi.org/10.1016/j.jand.2016.03.013
5. Ferrara G, Kim J, Lin S, Hua J, Seto E. A Focused Review of Smartphone Diet-Tracking Apps: Usability, Functionality, Coherence With Behavior Change Theory, and Comparative Validity of Nutrient Intake and Energy Estimates. JMIR Mhealth Uhealth. 2019 May 17;7(5):e9232. doi: 10.2196/mhealth.9232. PMID: 31102369; PMCID: PMC6543803. https://doi.org/10.2196/mhealth.9232
6. Althoff T, Nilforoshan H, Hua J, Leskovec J. Large-scale diet tracking data reveal disparate associations between food environment and diet. Nat Commun. 2022 Jan 18;13(1):267. doi: 10.1038/s41467-021-27522-y. PMID: 35042849; PMCID: PMC8766578. https://doi.org/10.1038/s41467-021-27522-y
The gut microbiome, a.k.a. the diverse microscopic colony of bacteria, fungi, and viruses that live in your GI tract, plays an important role in many physical and mental functions, including sleep.
The gut microbiome is the collection of microbes, including bacteria, fungi, and viruses that live in your gut. Microbes exist all over the body; however, the microbiome in the gut is particularly important for sleep.1 Optimizing gut microbiome is perhaps the most challenging biohacking tool for sleep, but it may also be one of the most beneficial. Keep reading to learn why a healthy gut microbiome is so crucial for quality sleep and how you might start improving it. Given the complexity of the gut microbiome, seeking assistance from a medical professional is advisable for optimal results.
The gut produces 95% of the body’s serotonin2, and a significant amount of melatonin — 400x more than in the pineal gland and 10-100x more than the amount found in the blood.3 As a result, gut health has drastic effects on mental health and physical well-being.4 On the flip side, not getting enough sleep can also negatively affect the gut microbiome, meaning that your late nights might be undermining your overall well-being more than you realize.5 Sleep issues, such as insomnia, could be the result of poor gut health, and improving the gut microbiome may help improve sleep.
One major factor that can disrupt the gut microbiome is the use of antibiotics. While these medications are essential for treating severe infections and can be life-saving, the long-term use of antibiotics, often prescribed for acne or UTI prevention, can wreak havoc on the gut microbiome and lead to significant health complications.6 When the use of antibiotics is necessary, make sure to replace the healthy bacteria that they kill by taking a probiotic and consuming fermented foods to avoid side effects.
The easiest way to improve your microbiome is to eat a large variety of foods. Make your plate as colorful as possible by eating tons of different fruits and vegetables, which will help ensure a healthy gut.7
If you want to sleep better, start by focusing on your gut health. Not only will it improve sleep quality by increasing melatonin production, but you will also likely see improvements in energy levels, mental well-being, digestion, and immune function.8 Start by increasing variety in your diet. Then, if you want to take things to the next level, reach out to a healthcare professional for additional guidance and assistance.
“The health of the bacteria in your gut, what we call your microbiome, is critical to the production and proper function of your sleep-related hormones.”
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Vegan and gluten-free Korean-style Kimchi: A traditional fermented dish crafted with Korean spices, sea veggies, and ginger for that authentic flavor and richness, but without fish sauce, MSG, or sugar. Enjoy the bold and tangy flavors of kimchi while keeping it vegan and allergen-friendly.
Water Kefir Grains, resembling soft jelly grains, grow and multiply to create gut-healthy water kefir. Making it at home is as simple as mixing sugar with water, and these grains handle the fermentation process to create low-sugar kefir water. Enjoy the natural probiotic benefits.
Twins Kimchi, the best-selling House Napa Cabbage Kimchi, is deeply rooted in Korean tradition. Hand-crafted with fresh napa cabbage, savory seasonings, and selected spices, it’s naturally fermented to enhance its rich flavor, making it a nutritious staple in every Korean meal.
Experience the natural refreshment and hydration of Agua De Kefir, a non-dairy water kefir made from prickly pear cactus pads. Packed with broad-spectrum electrolytes and live cultures, it’s a healthy alternative to sugary sports drinks, with 7g of sugar per bottle, and comes in five delicious flavors. Stay replenished for all of life’s adventures.
Giardiniera Gut Shot is a flavorful blend of pickled vegetables, offering a balance of sweet, sour, and salty tastes. It’s rich in fiber, vitamins, minerals, and beneficial enzymes through fermentation, promoting immune support, gut health, and improved nutrient absorption. Use it as a nutritious gut shot or to enhance the flavors and nutrition of dressings and raw sauces.
Katz offers handcrafted sauerkraut available in half-pound increments. Their tangy and crunchy sauerkraut is a sensational topping that can elevate favorite dishes, such as NY-style hot dogs or classic Reuben sandwiches. Katz’s sauerkraut is briney and made with great care, making it a delicious addition to various meals.
Enhance your gut health with 200 practical tips from “Gut Health Hacks.” Learn to support good bacteria, balance your gut microbiome, and boost your overall well-being. With hacks like using ginger for digestive relief, managing stress, and practicing light yoga, these simple changes can impact mental health, weight management, and digestion. Start feeling your best today with Gut Health Hacks.
Dr. Emeran Mayer’s “The Mind-Gut Connection” delves into the intricate link between the brain, gut, and microbiome. This guide advocates a plant-based diet, microbiome balance, detoxification, and emotional well-being for holistic health improvement. It offers insights into digestion, immunity, weight management, and neurological disease prevention. The book provides practical advice for a healthier mind-gut connection.
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1. Shreiner AB, Kao JY, Young VB. The gut microbiome in health and in disease. Curr Opin Gastroenterol. 2015 Jan;31(1):69-75. doi: 10.1097/MOG.0000000000000139. PMID: 25394236; PMCID: PMC4290017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290017/
2. Banskota S, Ghia JE, Khan WI. Serotonin in the gut: Blessing or a curse. Biochimie. 2019 Jun;161:56-64. doi: 10.1016/j.biochi.2018.06.008. Epub 2018 Jun 14. PMID: 29909048. https://doi.org/10.1016/j.biochi.2018.06.008
3. Bubenik GA. Gastrointestinal melatonin: localization, function, and clinical relevance. Dig Dis Sci. 2002 Oct;47(10):2336-48. doi: 10.1023/a:1020107915919. PMID: 12395907. https://doi.org/10.1023/a:1020107915919
4. Sender R, Fuchs S, Milo R (2016) Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol 14(8): e1002533. https://doi.org/10.1371/journal.pbio.1002533
5. Smith RP, Easson C, Lyle SM, Kapoor R, Donnelly CP, Davidson EJ, Parikh E, Lopez JV, Tartar JL. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019 Oct 7;14(10):e0222394. doi: 10.1371/journal.pone.0222394. PMID: 31589627; PMCID: PMC6779243. https://doi.org/10.1371%2Fjournal.pone.0222394
6. Ogawa, Y., Miyoshi, C., Obana, N. et al. Gut microbiota depletion by chronic antibiotic treatment alters the sleep/wake architecture and sleep EEG power spectra in mice. Sci Rep 10, 19554 (2020). https://doi.org/10.1038/s41598-020-76562-9
7. Dahl WJ, Rivero Mendoza D, Lambert JM. Diet, nutrients and the microbiome. Prog Mol Biol Transl Sci. 2020;171:237-263. doi: 10.1016/bs.pmbts.2020.04.006. Epub 2020 Apr 25. PMID: 32475524. https://doi.org/10.1016/bs.pmbts.2020.04.006
8. Klimova B, Novotny M, Valis M. The Impact of Nutrition and Intestinal Microbiome on Elderly Depression-A Systematic Review. Nutrients. 2020 Mar 7;12(3):710. doi: 10.3390/nu12030710. PMID: 32156003; PMCID: PMC7146624. https://doi.org/10.3390/nu12030710
Biohackers are smart individuals focused on finding solutions, but sometimes professional advice is required. Some nutrition experts have surpassed outdated thinking and have valuable peer-researched information that can help you improve your sleep. Reach out!
We have provided you with the basic knowledge that you need to start taking responsibility for your health and sleep cycles utilizing nutrition. That said, optimizing your nutrition can still be challenging due to the body’s complexity. 1 Working with an expert can help you fill in the gaps in your nutrition knowledge and tailor your diet to your individual needs.
When seeking professional nutrition advice, it’s important to consider a few things. First off, there are several titles that nutrition professionals can hold, and not all of them are equal. While some nutrition or health coaches may be extremely qualified,2 this title does not have specific requirements.3 So, you should only work with coaches who have undergone highly regarded training programs and have received positive reviews to ensure you receive the best possible assistance.4
There are several titles that do require the professional to complete specific training requirements and/ or licensing exams. These titles include: registered dietitian, certified nutrition specialist, or clinical nutritionist.5 Some insurance companies may cover the cost of working with a certified nutritionist, making it more affordable to get help with your diet.
Before hiring a nutrition expert, inquire about their strategies for improving your diet. Although knowing which foods to eat and in what quantities is helpful, establishing healthy nutritional habits involves changing behaviors related to food as well.6 A professional should be able to help you overcome the behavioral issues7 associated with nutrition that may be disrupting your sleep, such as emotional eating of processed foods or consuming large meals just before bedtime.8 Getting expert advice should provide you with new tools that will help you live healthier and sleep better!
“Sound sleep is just about the best way to ensure an energetic day to follow and over the long haul, it’s key to a long, healthy life.”
Simplify your search for the right nutritionist with the Nourish directory. Access virtual appointments tailored to your needs and insurance. Gain 24/7 access to dietitians and tech tools to transform your relationship with food, set goals, track progress, and receive continuous support through one-on-one virtual sessions that educate on prevention, lifestyle changes, and nutrition planning for long-lasting success.
Easily track your healing progress through Parsley Health’s member portal and symptom tracker, while gaining remote access to a skilled medical team. Monitor your journey, access health information, and communicate with clinicians and health coaches virtually to address concerns outside of appointments, making it easier than ever to feel better.
Amwell offers nationwide online nutrition counseling services. Consult expert online nutritionists to better understand your current diet and make the necessary changes to achieve your health goals. Contact Amwell today to take the first step toward a healthier lifestyle.
Optimize your health with ZOE’s at-home tests, including blood fat, blood sugar, and gut microbiome assessments. Get personalized ZOE scores on the app to make informed food choices. Learn how to build better eating habits based on your food scores. Track your progress and retest your gut to see improvements with the ZOE program. Discover a healthier way of living with ZOE.
Dr. Mark Hyman is a leading advocate of using food for better health and longevity, practicing family physician, educator, author, and a prominent figure in Functional Medicine. He hosts “The Doctor’s Farmacy” podcast, participates in food and agriculture system reform policy, and frequently provides expertise on TV programs.
The Sustainable Dish Podcast, hosted by nutritionist and sustainability advocate Diana Rodgers, explores topics like healthy living, eco-eating, and regenerative food production. It features insights from experts in these fields. Whether you’re interested in improving your health or learning more about sustainable food practices, this podcast offers valuable insights and discussions.
Discover a science-backed approach to achieving better health and longevity through nutrition with Dr. Michael Greger, a renowned expert and the founder of NutritionFacts.org, and author of “How Not to Die.” Explore the secrets to lowering blood pressure, preventing Alzheimer’s, losing weight, and improving overall well-being.
Tune in to The Healthy Rebellion Radio for a weekly dose of listener Q&A on diet and health. Hosted by New York Times bestselling author Robb Wolf and his wife Nicki Violetti, this show explores a wide range of topics including metabolic flexibility, body recomposition, resilient aging, gut health, and low carb/keto/paleo diets. Join the conversation and enhance your well-being.
This podcast is born from Paul’s unwavering pursuit of understanding the sources of chronic illness and promoting a healthier life. As a physician disheartened by the limitations of Western medicine, he’s on a relentless quest to explore the roots of our well-being and share this wisdom to empower others to lead their best lives. Join Paul on this journey to a healthier future.
Welcome to The Metabolic Classroom, a podcast delving into metabolism, energy utilization, and the realities of sickness and weight gain. Tune in each week for expert insights you can implement in your life and share with others. Brought to you by Insulin IQ and HLTH Code.
“Keto Essentials” by Vanessa Spina, aka the Ketogenic Girl, is a comprehensive guide to the ketogenic diet. It simplifies the science behind keto, offers 100+ delicious recipes, and provides a seven-day meal plan to get started on your keto journey.
In “Food: What the Heck Should I Eat?,” Dr. Mark Hyman simplifies nutrition, dispels myths, and highlights food’s health impact, addressing chronic disease and broader food-related issues. It offers accessible science and practical recipes for overall well-being.
In this eBook, explore the significance of micronutrients for health and the prevalent deficiencies. Understand the role of a nutritious diet, its limitations in meeting nutrient needs, and the potential of smart supplementation to improve health, ward off diseases, and extend lifespan.
1. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. PMID: 32684833; PMCID: PMC7334763. https://doi.org/10.1155/2020/3142874
2. Lin CL, Huang LC, Chang YT, Chen RY, Yang SH. Effectiveness of Health Coaching in Diabetes Control and Lifestyle Improvement: A Randomized-Controlled Trial. Nutrients. 2021 Oct 29;13(11):3878. doi: 10.3390/nu13113878. PMID: 34836135; PMCID: PMC8621665. https://doi.org/10.3390/nu13113878
3. Singh HK, Kennedy GA, Stupans I. Competencies and training of health professionals engaged in health coaching: A systematic review. Chronic Illn. 2022 Mar;18(1):58-85. doi: 10.1177/1742395319899466. Epub 2020 Jan 16. PMID: 31948276. https://doi.org/10.1177/1742395319899466
4. Clason C, Sterner-Stein K, Hirschman KB, Barg FK, Riegel B. Developing effective health coaches: Experience gained in a clinical trial of a health coach intervention. Patient Educ Couns. 2023 Mar;108:107592. doi: 10.1016/j.pec.2022.107592. Epub 2022 Dec 9. PMID: 36516655; PMCID: PMC9877172. https://doi.org/10.1016/j.pec.2022.107592
5. Rogers-Soeder TS. Registered Dietitian Nutritionists’ Role in Hospital in Home. Fed Pract. 2022 Jun;39(6):250-253. doi: 10.12788/fp.0282. Epub 2022 Jun 15. PMID: 36404939; PMCID: PMC9648606. https://doi.org/10.12788/fp.0282
6. Institute of Medicine (US) Committee on Nutrition Services for Medicare Beneficiaries. The Role of Nutrition in Maintaining Health in the Nation’s Elderly: Evaluating Coverage of Nutrition Services for the Medicare Population. Washington (DC): National Academies Press (US); 2000. 13, Providers of Nutrition Services.Available from: https://www.ncbi.nlm.nih.gov/books/NBK225306/
7. Worsley A. Nutrition knowledge and food consumption: can nutrition knowledge change food behaviour? Asia Pac J Clin Nutr. 2002;11 Suppl 3:S579-85. doi: 10.1046/j.1440-6047.11.supp3.7.x. PMID: 12492651. https://pubmed.ncbi.nlm.nih.gov/12492651/
8. Conn S, Curtain S. Health coaching as a lifestyle medicine process in primary care. Aust J Gen Pract. 2019 Oct;48(10):677-680. doi: 10.31128/AJGP-07-19-4984. PMID: 31569315. https://doi.org/10.31128/ajgp-07-19-4984
Incorporating foods with certain macronutrients and ingredients into your diet can make it easier for you to digest and rest at the end of your day. Biohack your meals with these science-backed foods to experience results.
In addition to eating a balanced diet, specific types of foods can be beneficial for biohacking sleep. Different types of macro and micronutrients have various effects on the body.1 Eating more foods that promote melatonin production and regulate the circadian rhythm can facilitate falling and staying asleep at night, making you feel more rested when you wake up in the morning.2
Frankly, there are tons of different foods that can promote better sleep due to their content of vitamins, minerals, and amino acids. According to our research, here are some of the top foods biohackers can consume to biohack their sleep.
Foods that increase serotonin and tryptophan in the body can improve sleep by producing melatonin, which is known as the sleep hormone.3
Eating foods that are rich in tryptophan, including eggs, nuts, seeds, and salmon, promotes sleep by increasing serotonin– the hormone known to improve focus, happiness, calmness and overall emotional stability.4 In fact, researchers have proven that regular salmon consumption has been linked to better sleep.5 Salmon, nuts, and seeds also contain Omega-3, which is a sleep-promoting nutrient.6
Some studies have also shown that eating carbohydrates for dinner can help promote better sleep.7 However, it’s important to be cautious as highly processed grains and sugars will not yield the desired effects. Instead, incorporating whole grains as part of a healthy diet, particularly in the evening, may help regulate sleep patterns.8
Foods containing magnesium and zinc can also contribute to improved sleep, as these nutrients are essential for proper sleep function. Unfortunately, many individuals have deficiencies in these important micronutrients.9 Bananas, almonds, and pumpkin seeds are high in magnesium, while oysters, grass-fed beef, chickpeas, and lentils are good sources of zinc. There are many more foods that contain magnesium and zinc, but these are some of the most nutrient-dense foods that you can add to your diet to improve sleep.
Try adding some of these foods to your diet, as they may improve your sleep! Eating more magnesium, zinc, omega-3, and healthy carbohydrates can make it easier to fall and stay asleep. They are especially important for people who are deficient in important nutrients. Deficiencies can be identified through nutrition tracking apps or lab tests.
“Food is just as powerful a trigger for resetting your circadian rhythm as light is.”
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Sakara Life’s organic meal delivery program centers on a whole-food, plant-rich diet, providing fresh, nutrient-dense, and delicious meals. Their diets are rich in fresh plants, antioxidants, and minerals supports a healthy microbiome, promoting restful sleep. Magnesium, found in various plant-based foods, notably aids in combating insomnia. Incorporating prebiotic-rich foods like garlic, turmeric, and kimchi promotes a healthier microbiome for better, deeper sleep.
Enhance sleep with our berry-flavored beverage, designed for a refreshing nightcap. Combining five essential ingredients, it delivers a full night of tranquil, natural sleep. Their vegan, drug-free formula promotes rapid sleep onset and refreshing wakefulness without grogginess. Magnesium and Vitamin B6 optimize your sleep cycle. L-Theanine and GABA to soothe the mind. Melatonin to kickstarts your sleep cycle. The Som Stack™ relaxes the mind, and signals the body for sleep.
1. Gangwisch JE, Hale L, St-Onge MP, Choi L, LeBlanc ES, Malaspina D, Opler MG, Shadyab AH, Shikany JM, Snetselaar L, Zaslavsky O, Lane D. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative. Am J Clin Nutr. 2020 Feb 1;111(2):429-439. doi: 10.1093/ajcn/nqz275. PMID: 31828298; PMCID: PMC6997082. https://doi.org/10.1093/ajcn/nqz275
2. Lavialle M, Champeil-Potokar G, Alessandri JM, Balasse L, Guesnet P, Papillon C, Pévet P, Vancassel S, Vivien-Roels B, Denis I. An (n-3) polyunsaturated fatty acid-deficient diet disturbs daily locomotor activity, melatonin rhythm, and striatal dopamine in Syrian hamsters. J Nutr. 2008 Sep;138(9):1719-24. doi: 10.1093/jn/138.9.1719. PMID: 18716175. https://doi.org/10.1093/jn/138.9.1719
3. Meng X, Li Y, Li S, Zhou Y, Gan RY, Xu DP, Li HB. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017 Apr 7;9(4):367. doi: 10.3390/nu9040367. PMID: 28387721; PMCID: PMC5409706. https://doi.org/10.3390/nu9040367
4. Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res. 2012;56. doi: 10.3402/fnr.v56i0.17252. Epub 2012 Jul 20. PMID: 22826693; PMCID: PMC3402070. https://doi.org/10.3402/fnr.v56i0.17252
5. Hansen AL, Dahl L, Olson G, Thornton D, Graff IE, Frøyland L, Thayer JF, Pallesen S. Fish consumption, sleep, daily functioning, and heart rate variability. J Clin Sleep Med. 2014 May 15;10(5):567-75. doi: 10.5664/jcsm.3714. PMID: 24812543; PMCID: PMC4013386. https://doi.org/10.5664/jcsm.3714
6. Murphy RA, Devarshi PP, Mun JG, Marshall K, Mitmesser SH. Association of omega-3 levels and sleep in US adults, National Health and Nutrition Examination Survey, 2011-2012. Sleep Health. 2022 Jun;8(3):294-297. doi: 10.1016/j.sleh.2021.12.003. Epub 2022 Feb 10. PMID: 35153167. https://doi.org/10.1016/j.sleh.2021.12.003
7. Ahmad Afaghi, Helen O’Connor, Chin Moi Chow, High-glycemic-index carbohydrate meals shorten sleep onset, The American Journal of Clinical Nutrition, Volume 85, Issue 2, February 2007, Pages 426–430, https://doi.org/10.1093/ajcn/85.2.426
8. Yoneyama S, Sakurai M, Nakamura K, Morikawa Y, Miura K, Nakashima M, Yoshita K, Ishizaki M, Kido T, Naruse Y, Nogawa K, Suwazono Y, Sasaki S, Nakagawa H. Associations between rice, noodle, and bread intake and sleep quality in Japanese men and women. PLoS One. 2014 Aug 15;9(8):e105198. doi: 10.1371/journal.pone.0105198. PMID: 25127476; PMCID: PMC4134283. https://doi.org/10.1371/journal.pone.0105198
9. Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. J Am Geriatr Soc. 2011 Jan;59(1):82-90. doi: 10.1111/j.1532-5415.2010.03232.x. PMID: 21226679. https://doi.org/10.1111/j.1532-5415.2010.03232.x
10. Gangwisch JE, Hale L, St-Onge MP, Choi L, LeBlanc ES, Malaspina D, Opler MG, Shadyab AH, Shikany JM, Snetselaar L, Zaslavsky O, Lane D. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative. Am J Clin Nutr. 2020 Feb 1;111(2):429-439. doi: 10.1093/ajcn/nqz275. PMID: 31828298; PMCID: PMC6997082. https://doi.org/10.1093/ajcn/nqz275
Life without coffee seems almost impossible, right? Well, you may not need to stop completely, but certain drinks and foods should be reduced and avoided, especially in the evenings, if you suffer from sleep disruptions.
The body functions optimally when it is fueled with whole foods such as fruits, vegetables, unrefined grains, and meat. Unfortunately, many foods in the modern diet can disrupt sleep patterns.1 Some of your favorite guilty pleasures may be preventing you from getting a good night’s rest. Reducing the consumption of these foods could dramatically enhance the quality of your sleep.
The easiest way to biohack your nutrition and overcome sleep problems is to eliminate refined sugars and grains.2 This includes pretty much any snack food or bread product that comes in a vacuum-sealed bag. While there is nothing wrong with eating these foods on occasion, they can have harmful effects on sleep when consumed on a daily basis.3
This next one is going to be hard for a lot of people, but that morning cup of coffee may be the cause of your sleep issues.4 Caffeine works by blocking the neurotransmitter in the brain responsible for telling the body that it is time to sleep. Consuming caffeine can make it more difficult to fall asleep, stay asleep, and experience deep-wave sleep.5 This doesn’t just apply to coffee– other caffeinated drinks, especially energy drinks, and pre-workout can have detrimental effects on sleep quality.6
Alcohol is another vice that may be preventing you from getting a good night’s rest. Drinking alcohol in the hours leading up to bedtime can make it harder to fall asleep and decrease the quality of your sleep.7 To biohack sleep, avoid drinking at night on a regular basis — although people who truly care about their health avoid drinking during the day, too.
To sum things up, Avoid eating all the foods and drinks that you probably already knew weren’t good for you. Cutting out caffeine, alcohol, processed sugars, and grains can improve sleep issues naturally. Instead, focus on eating whole grains, vegetables, fruits, and grass-fed meats.
“Eliminate anything that might interfere with sleep, such as caffeine, alcohol, or reading Stephen King before bedtime.”
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1. Afaghi A, O’Connor H, Chow CM. High-glycemic-index carbohydrate meals shorten sleep onset. Am J Clin Nutr. 2007 Feb;85(2):426-30. doi: 10.1093/ajcn/85.2.426. Erratum in: Am J Clin Nutr. 2007 Sep;86(3):809. PMID: 17284739. https://doi.org/10.1093/ajcn/85.2.426
2. Marie-Pierre St-Onge, PhD, Amy Roberts, PhD, Ari Shechter, PhD, Arindam Roy Choudhury. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. January 15, 2016. https://doi.org/10.5664/jcsm.5384.
3. Mingxia Zhao, Houzhen Tuo, Shuhui Wang, Lin Zhao, “The Effects of Dietary Nutrition on Sleep and Sleep Disorders”, Mediators of Inflammation, vol. 2020, Article ID 3142874, 7 pages, 2020. https://doi.org/10.1155/2020/3142874
4. Shilo L, Sabbah H, Hadari R, Kovatz S, Weinberg U, Dolev S, Dagan Y, Shenkman L. The effects of coffee consumption on sleep and melatonin secretion. Sleep Med. 2002 May;3(3):271-3. doi: 10.1016/s1389-9457(02)00015-1. PMID: 14592218. https://doi.org/10.1016/s1389-9457(02)00015-1
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Learn evidence-based techniques and tips to improve your overall quality of sleep.
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Dive into the latest advancements and emerging trends in sleep optimization.
Broaden your understanding of sleep science by tracking the latest findings from these accomplished specialists.
Dr. Michael Breus is a renowned psychologist and author who advocates for high-quality sleep to improve overall performance and productivity. Known as “The Sleep Doctor,” this biohacker holds the distinction of being a diplomate and fellow of the American Board of Sleep Medicine. He has leveraged his knowledge to launch The Sleep Doctor, a website that helps people optimize their health by improving their sleep. Through his work, he has also shed light on the impact of sleep on fat burn, metabolism, cravings, and appetite.
In recognition of his contributions, Reader’s Digest named him the “Best Sleep Specialist in California” in 2021, and he was also among the 10 most influential people in Sleep in 2018. Dr. Breus has made numerous media appearances, including CNN, Dr. Oz, The Doctors, Insider Business, and Oprah. Moreover, he actively engages with his audience on his YouTube and Instagram channels as well as through appearances on various podcasts.
Dr. Rangan Chatterjee is a renowned British doctor, author, and television presenter. He advocates for lifestyle-based treatment focusing on four pillars: food, movement, sleep, and relaxation. He believes that we can change our habits to biohack our bodies, reducing the risk for chronic illness and allowing us to live a better, longer life.
Dr. Chatterjee got his medical degree at the University of Edinburgh and specialized in Immunology. He is also the author of multiple books focused on a holistic approach to health, which are compilations of the knowledge he has acquired from relevant experts.
He has appeared on UK based programs, including Doctor in the House, BBC Breakfast, and The One Show. The engaging style with which he explains complex medical concepts landed him on the Pulse Power 50 list for influential GPs. Moreover, he contributes to BBC Radio, shares on YouTube and Instagram, and hosts his own podcast called “Feel Better, Live More.”
Harnessing the power of nutrition to biohack your sleep and unlock a realm of health and well-being.
Diet and nutrition play a crucial role in biohacking sleep. Certain nutrients, such as tryptophan, magnesium, and B vitamins, support the production of sleep-regulating hormones like melatonin. Avoiding stimulants like caffeine and sugar close to bedtime and consuming a balanced diet rich in whole foods can optimize sleep quality and promote restful sleep.
Several foods can enhance sleep quality. Examples include tart cherries, which are a natural source of melatonin, and kiwi fruit, which contains sleep-promoting compounds. Other foods rich in magnesium, such as almonds and leafy greens, can also support relaxation and aid in biohacking sleep.
Avoiding sleep disruptions through nutrition involves making mindful choices. Limiting alcohol and spicy or heavy meals close to bedtime can help prevent digestive discomfort and promote uninterrupted sleep. Additionally, consuming foods that stabilize blood sugar levels, such as complex carbohydrates paired with protein, can prevent nighttime awakenings.
Timing your meals can influence sleep quality. It’s generally recommended to avoid heavy or large meals close to bedtime. Instead, aim to have your dinner at least a few hours before sleep to allow for proper digestion. However, individual preferences and digestion patterns may vary, so finding the eating schedule that works best for you is important.
The gut microbiome plays a role in sleep regulation through the production of neurotransmitters and hormonal signaling. To optimize the gut microbiome for biohacking sleep, focus on consuming fiber-rich foods, fermented foods like yogurt or sauerkraut, and probiotic supplements if necessary. Supporting a healthy gut can positively influence sleep patterns.
Yes, food tracking can be a helpful tool for biohacking sleep and overall nutrition. Tracking your food intake can provide insights into how certain foods or nutrients affect your sleep quality and energy levels. It allows you to identify patterns and make informed dietary choices that optimize sleep and overall well-being.
Nutrition tests, such as blood tests or functional medicine assessments, can offer valuable insights for biohacking sleep. Tests measuring nutrient deficiencies, hormone levels, or markers of inflammation can identify imbalances that may affect sleep quality. Consulting with a healthcare professional can help determine the most appropriate tests for individual needs.
Listening to and working with experts is essential when biohacking sleep through nutrition. Experts, such as registered dietitians or functional medicine practitioners, can provide personalized guidance and support based on individual needs and goals. They can help optimize nutritional choices, identify potential deficiencies, and tailor dietary strategies to improve sleep quality.
Yes, certain nutrients and supplements can support biohacking sleep. Examples include magnesium, melatonin, and herbal supplements like valerian root or chamomile. However, it’s important to consult with a healthcare professional before starting any supplementation regimen to ensure safety and effectiveness.
Biohacking sleep through nutrition has far-reaching benefits beyond sleep quality. Adequate sleep supports immune function, cognitive performance, hormone regulation, and overall well-being. By optimizing nutrition for sleep, you can enhance these areas of health and improve your overall quality of life.
Unlock the power of biohacking for better sleep through nutrition strategies that promote restful nights.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
Harvard Medical School’s Division of Sleep Medicine addresses the critical need for sleep education through its Sleep and Health Education Program. The program aims to enhance public understanding of sleep disorders and their impact on overall health.
It provides educational resources and accessible information through an interactive web-based platform. The program has multiple modules, covering topics such as the science of sleep, getting adequate sleep, sleep disorders like apnea and narcolepsy, and insomnia.
By offering credible and comprehensive information, the program empowers individuals, healthcare professionals, and medical students to make informed decisions about sleep health, potentially leading to biohacking their sleep patterns for optimal well-being.
The Sleep Doctor YouTube channel is hosted by Dr. Michael J. Breus, a renowned authority on sleep and sleep-related issues. The channel offers a wealth of tips, interviews, and sleep information to help viewers improve their sleep and overall daily functioning.
Dr. Breus, a clinical psychologist and sleep doctor with over two decades of experience, shares evidence-based content to help viewers understand and optimize their sleep quality.
The channel covers various aspects of sleep health and science, and as it continues to evolve, it includes information about different types of sleep products.
The Sleep Doctor YouTube channel provides valuable insights and strategies for biohacking your sleep for better rest and performance.
