On today’s episode of Live Lean TV, I’m sharing 4 foods that help you sleep better at night so you can make more gains.
When it comes to building muscle and burning fat, sleep is one of the most overlooked aspects of Living Lean.
If you are not getting good quality sleep, you are slowing your gains in the gym and in the kitchen to an absolute crawl.
There are so many factors leading to poor sleep habits.
However for this post, to help you improve your sleep, I want you to focus on eating more of these 4 foods that help you sleep, and supercharge your journey to Live Lean.
All right, let’s do this.
Sesame seeds are high in the essential amino acid tryptophan.
Tryptophan is a precursor to the neurotransmitter involved in sleep, serotonin.
If you’ve never used sesame seeds before, check out my Chicken Tahini Salad recipe.
In this recipe, we use tahini, which is made from sesame seeds, as well as using sesame seeds as a garnish.
Speaking of tryptophan, it’s funny that most people associate it with turkey, because we’re always tired after eating that big Thanksgiving meal.
Even though turkey does provide a good source tryptophan, it provides just about the same amount as other protein sources such as:
What really makes you sleepy after Thanksgiving is the overconsumption of calories and sugary carbohydrates.
Now before moving on to Food #2, I want to address the debate that states foods high in protein and tryptophan won’t help you sleep, since the protein can stop the tryptophan from entering your brain.
Here’s how to overcome this.
However, this doesn’t mean you should scarf down a pop tart.
Check out food #2.
This is an example of a healthy carbohydrate that you can have in the evening with your protein packed dinner.
The juice from tart cherries has been shown to naturally produce more melatonin in the body.
If you’re not familiar with melatonin, it is the key hormone that induces sleep.
Try drinking one cup of tart cherry juice at dinner, and you’ll be chilling with your boy Bah-Bah the sheep, in just a few hours.
Eating a banana a day provides a great source of magnesium, which is a natural muscle relaxer.
I like blending a banana in my post-workout protein shake.
Other foods high in magnesium include:
Make sure you get sufficient magnesium in your diet throughout the day, as it is key to a deep and relaxing sleep.
The last one is not really a food, it’s something you drink.
Camomile tea is caffeine free, which makes it a great late night soothing drink to have before you go to sleep.
The camomile actually acts as a natural mild tranquilizer to help you go night night faster, and enjoy a deep sleep.
I also find a warm cup of tea helps stop the nighttime cravings as well, so enjoy a cup of chamomile tea.
So there you have it Live Lean Nation.
I want you to eat and drink these 4 foods that help you sleep better at night, so you can get more gains.
In the comment section below, let me know how many of these foods are you currently eating?
Also, let me know do you actually sleep well?
I just created a free downloadable starter guide report.
This Live Lean Starter Guide includes:
Click here to go download it for free and kick start your journey to Live Lean.
Check out my Eat Clean Live Lean Cookbook for over 200 quick, healthy, easy, affordable, and delicious meals that are high in protein, low in fattening carbohydrates, and high super fats.
You also get access to an 8 week meal plan, with recipes, and grocery lists to supercharge your results faster.
You’ll be amazed at the tasty snacks and meals you can come up with, using all real healthy ingredients.
I pity those “dieters” ruining their sustainable chances of Living Lean by eating boring foods.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.