When talking about health and wellness, there are several categories that may come to mind. Eat balanced meals, exercise enough, and get proper sleep. We hear a lot of information about how to eat and exercise well, but sleep health is a topic that is often neglected. A good night’s rest is just as essential as other health habits. Here are some easy ways to set you and your family up for success at bedtime.

Eat balanced meals

For overall health, meals should consist of lots of fruits and vegetables, lean proteins, whole grains, and healthy fats. This combination is key for staying full and meeting our bodies’ nutritional needs. When cooking for the family, make sure that there is at least one thing your kiddos enjoy so they are not hungry before bed. Snacking right before bed can negatively impact your night’s rest.

There are lots of recipe suggestions on the Nourish page for balanced meals.

If you or your children are constantly struggling to fall asleep, but you can’t figure out why, there are some foods you could try to help. Some specific nutrients help produce and regulate sleep hormones which are important for getting a full night’s sleep.

● Magnesium: This micronutrient helps to regulate sleep hormones. Some foods that are high in magnesium include nuts and seeds, dark chocolate, fatty fish, and avocados. Try a handful of nuts before bed or have fatty fish like salmon for dinner.
Try these recipes:
■ Radish and Avocado Toast
■ Chocolate Chia Pudding
■ Salmon Patties

●Tryptophan: Tryptophan is an amino acid that helps produce sleep hormones. Foods rich in tryptophan include chicken, turkey, nuts and seeds, and dairy products.
Try these recipes:
■ Sausage, Bean, and Kale Soup
■ Crustless Quiche
■ Apple Spice Raisin Snack Mix

Physical Activity

Physical activity uses energy, and a sedentary lifestyle can cause difficulty falling asleep due to a lack of physical tiredness. This can be frustrating toward the end of the day when you are exhausted, but the kiddos are bouncing off the walls. Some easy ways to incorporate more physical activity is to play outside with your children, go on a family walk after dinner, or try an exercise video in the afternoon. There are plenty of exercise recommendations that can be found here.

Good sleep can help with daytime energy levels, hormone balance, and overall health. As you think about your family’s nighttime routine, try a new balanced meal, snack, or new exercise. These suggestions can help to ensure that you are well-rested and ready to take on each day. Sleep well!