health & nutrition
By Brandi Givens , RD
Foods That May Improve Sleep
You ’ ve been planning your tournament trip for months , preparing in every way . You ’ ve kept yourself in shape , made time to practice with your partner , and you ’ ve drilled until you dink in your dreams . Finally , the big day is just hours away . But now instead of getting the rest you need , you ’ re staring at your hotel ceiling , unable to sleep .
Does this sound familiar ? Most of us struggle with falling and staying asleep from time to time , but the excitement of playing in a major tournament can exacerbate the problem . In addition to the stress that contributes to pre-competition insomnia , traveling athletes have additional factors to consider :
• Long-distance travel itself can cause anxiety .
• Jet lag affects the body ’ s circadian rhythms .
• Sleep can be hindered by room sharing and unfamiliar surroundings .
Research shows that eating certain foods , and avoiding others , may be helpful toward getting a full night ’ s sleep . Here are some ideas to give you that well-rested edge you need before tournament days and beyond .
Foods That Contain Melatonin
Melatonin is a hormone made by a tiny gland in the brain . Its release is triggered by dimming light after the sun goes down , and it helps regulate the body ’ s circadian rhythm and sleep patterns . Melatonin supplements have become a popular sleep aid , but some foods contain the chemical naturally . These foods include :
• Tart cherries
• Nuts , especially almonds , pistachios , and walnuts
• Eggs
• Fish
• Milk
• Mushrooms
Consider a glass of tart cherry juice before bed , or a nice cream of mushroom soup with dinner .
Foods High in Magnesium
Magnesium is a mineral that plays roles in many nerve and muscle functions . Research shows that low magnesium levels may lead to poor sleep patterns . A healthy , plant-rich diet can supply plenty of magnesium for most healthy people . As we age , magnesium doesn ’ t absorb into our bodies as well and we may need extra . Great sources include :
• Pumpkin seeds
• Chia seeds
• Nuts , especially almonds , cashews , and peanuts
• Spinach
• Black beans