Nutrition & Sleep
Proteins (meat, fish, seafood, eggs, nuts, seeds)
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Zinc (meat, fish, seafood, eggs, oats)
Vitamin B1 (beans, pulses, sunflower seeds, sesame seeds, spinach, flaxseed (linseed))
Vitamin B6 (bell peppers, squash, spinach, chicken, turkey, venison, banana)
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L-Tryptophan (turkey, banana, tuna, chicken, venison, salmon, lamb, cod)
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Folic acid (mushrooms, beetroot, green leafy veg, cauliflower, broccoli)
Iron (red meats, seafood, game, nuts, seeds, broccoli)
Calcium (tinned fish with bones, prawn tails, green leafy veg, nuts, seeds)
Vitamin B3 (chicken, tuna, turkey, venison, lamb, grass fed beef, salmon, spelt, sardines)
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5 – Hydroxytyptophan (activated tryptophan)
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Zinc (meat, fish, seafood, eggs, oats)
Magnesium (tinned fish with bones, green leafy veg, brown rice, oats, nuts, pulses)
Vitamin C (berries, papaya, tomatoes, apples, strawberries, bell peppers, broccoli, melon)
Vitamin B6 (bell peppers, squash, spinach, chicken, turkey, venison, banana)
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Serotonin (a brain chemical that helps us feel positive, happy and driven)
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Vitamin B5 (avocado, cauliflower, bell peppers, sweet potato, eggs, broccoli)
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Magnesium (tinned fish with bones, green leafy veg, brown rice, oats, nuts, pulses)
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Melatonin (sleep hormone needed to send us off into a deep sleep)
Sleep Inhibitors
– Caffeine (sports drinks, energy drinks, chocolate, tea & coffee including decaff)
– Alcohol
– Sugary foods (cakes, biscuits, white rice, breads, fizzy drinks)
– Foods that you are sensitive/allergic too
– Artificial sweeteners (squash drinks, diet drinks/foods, cider)
– Artificial flavour enhancers e.g. MSG (takeaways, crisps, coated peanuts, some sauces)
– A diet very high in dairy and grains (e.g. breads, pastas)
– Smoking
– High stress levels
– Poor digestive health
– Dehydration
– Increased synthetic light exposure in the evening/at night.