Day 20 Sleep Tip

Let’s talk about another Sleep supporter—Nuts & Seeds. What is your favorite nut or seed? What is your favorite nuts/seed recipe?

When choosing your nighttime nut or seed, here are some things to keep in mind.
High-sodium diets are linked to poorer sleep quality. Unsalted nuts and or seeds might be a good substitute for salty snacks like potato chips.

Pistachios contain the highest amount of melatonin within the nut family. Pistachios also contain tryptophan, an amino acid that is related to sleep quality. Tryptophan helps improve sleep by helping make melatonin and serotonin. Pumpkin seeds and sesame seeds also contain tryptophan. Sprinkling pumpkin seeds on your oats or yogurt give an added crunchy texture.

Cashews and walnuts are also considered good nut options for sleep. Cashews have high levels of potassium and magnesium, and walnuts may help synthesize serotonin.

Eating almonds before bed can signal your brain that it is time to calm down. Those nuts give men 25% and women 31% of their daily manganese needs. Almonds help the body make GABA, which helps promote calmness, reduces anxiety, stabilizes blood pressure and promotes restful sleep. Almonds are also a good source of melatonin, helping your body’s internal clock work right so your body knows when it is time to sleep.

Here is a study on the benefits of almonds for sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635337/

Here is a recipe that you can customize with your favorite Sleep supporting nuts and seeds. I love walnuts, pumpkin seeds, almonds, and cashews. What is in your mix? You could even add some oats for even more sleep support.

Mixed nuts of your choice
Olive oil or Avocado Oil
Pinch of salt
Dried Thyme (any herb of choice or even cinnamon and vanilla)
Maple syrup ( optional)
Drop Thyme essential oil (or EO to match your herb choice)

1. In a bowl, toss mixed nuts with a drizzle of olive oil, dried thyme, salt, and a
   drop of Thyme essential oil. Optionally, you can also add a drizzle of maple
   syrup to give a sweet and salty flavor!
2. Spread the nuts on a baking sheet and roast in the oven until golden brown
   and fragrant.

Pistachios are my all time favorite nuts! I know eating 10 a night really does help with my sleep..

And Terrazyme 🥲🥰🥰🥰 can't say enough about it! When I am traveling it's the only thing that keeps me regular!! But I do love taking it with meals

Yum. I usually do nuts for my afternoon snack.

This nut recipe sounds very yummy! I will need to try it when I can get the nuts

It's a toss up on which nuts in my favorite Pistachios and Almonds. I will also be trying your recipes above once I get everything.

So excited to try some of the nut recipes!! Thank you!

I do not like nuts. I occasionally add chia seeds to things.

We always have pistachios on hand but will need to get some of the others for variety.

I like most nuts. I usually have a small amount for my morning snack. Maybe I should try them as my evening snack instead.

I like almonds, we tend to snack on trail mix that is low carb. Maybe this should be night time snack. lol