Key Nutrients for Better Sleep

I recently booked a recall sleep study because it's been 6 years since my last. On the telehealth call with the sleep doctor, she asked me about my weight. I was happy to disclose my current weight because it has gone down since my last appointment. The doctor seemed pleasantly surprised.

Losing weight is hard

As someone with severe obstructive sleep apnea and a hormone imbalance that makes it difficult to lose weight, I'm proud to say I've overcome that hurdle through lifestyle changes. It's definitely not an overnight achievement, though. It was a full year after I started CPAP that I was able to manage my weight too.

The link between food and managing my sleep apnea

Throughout my journey, I've discovered the connection between eating the right kinds of foods and managing my sleep apnea. By no means am I saying that losing weight will cure sleep apnea. In fact, I still rely on my CPAP, but I am hoping this next sleep study will show some improvement.

As an advocate for my own health, I'm always seeking ways to improve my lifestyle – for example, getting better quality sleep. While CPAP helps keep my airway open so I can breathe while sleeping, I find that the foods I eat (and don't eat) help with the quality of my sleep.

Balanced meals with minimally processed ingredients

The key for me is having balanced meals throughout the day with mostly whole, minimally processed ingredients. In fact, studies have shown that highly processed foods eaten throughout the day affect sleep quality.¹

The good thing with whole, minimally processed foods is that key nutrients for sleep health like magnesium and potassium are readily available.

Foods with magnesium

A quick online search will bring up a long list of whole food sources of magnesium. These include dark chocolate, avocado, nuts and seeds, whole grains, some fatty fish, and leafy greens. Hmmm...that sounds like a yummy salad bowl with mixed salad greens, quinoa, and salmon to me! Not to mention a good sprinkle of crunchy pumpkin seeds on top. Of course, my favorite part is a dessert of dark chocolate.

Foods with potassium

Likewise, a search shows potassium is found in many fresh fruits, fish, beans, nuts, coconut water, and meat and poultry. Now it might be easy to think if I just eat more bananas, I'll be good. However, too much of a good thing isn't the best solution either. For example, bananas are high in sugar, and too much sugar can be a problem when trying to maintain a healthy weight.

Drinking more water

I've also found it helpful to add a magnesium supplement to my daily routine. Every day I add a powdered supplement called Natural Calm to my water bottle. Not only am I getting the sleep-friendly benefits of magnesium, but the supplement adds a slight flavor to my water.

This actually helps me drink more water throughout the day because it tastes good. Drinking more water instead of sugary beverages daily also helps me maintain a healthy weight.

It can get confusing and overwhelming when trying to lose weight in a healthy and sustainable way. That's why I sought help from a health coach many years ago. Therefore, I recommend speaking to a dietician or wellness expert before trying to make any changes to diet.