Nutrition

Jessica Sepel's recipe for a blissful sleep

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Written by Victoria Hanlon | Swisse Author

Having trouble catching enough zzzzz? Don’t worry, best-selling health author and nutritionist, Jessica Sepel is on hand, to share her tips on getting a good night’s sleep.

Jessica Sepel Couch

In today's fast-paced, technology-driven life, it can sometimes be hard to switch off and make sure you’re getting enough good-quality sleep. If this sounds all-too-familiar, then listen up. Jessica Sepel is here and she’s sharing her favourite recipe for a restful slumber.

What food or drinks do you recommend to help achieve a blissful sleep?

First and foremost, having a satiating dinner with good quality protein and healthy fats will keep your blood sugar levels stable so you don’t wake up in the middle of the night hungry. I also suggest enjoying more cooked meals as opposed to raw foods at dinner time (like soups, slow cooked meats, sautéed veggies etc.) as they are so nourishing for the nervous system.

Nuts and seeds are high in magnesium, a mineral which helps support the nervous system. They also naturally contain tryptophan, an amino acid that helps make melatonin. Melatonin can help influence healthy sleeping patterns. Green leafy vegetables like kale and spinach are loaded with calcium which actually helps the brain use tryptophan to manufacture melatonin. And chamomile tea of course!

We all know caffeine can keep you awake, but what other food or drinks should you avoid before bed?

Avoid foods that are energy-dense, and those that are more difficult for your stomach to digest before bed, as these may cause restlessness at night. Cacao is also a mild stimulant which may keep you awake so go easy on the chocolate treats at night. Alcohol can disrupt natural sleeping patterns so I recommend avoiding it during the week and enjoying it in moderation on the weekend.

Do you have any recipes that can help with a restful sleep?

I love my easy One-Pan Japanese-Inspired Salmon for a satiating dinner before bed.

What’s your routine before bed?

Over the years, I’ve consistently tried to improve my night-time habits to make sure I get the most restful and restorative sleep possible – but it’s not always easy! I try and commit to eight hours of sleep each night and I make sure to switch off all my social media by 7-8pm – I find this really helps me quieten my mind after a busy day.

Other night-time essentials for me are a wholesome dinner at home (I love my easy One Pan dinners), a warm bath with essential oils and Epsom salts, a cup of herbal tea (chamomile is my fave) and a good book or TV show to watch with my hubby before jumping in to bed at a reasonable time!

Finally, what’s the strangest dream you’ve ever experienced?

I once had the most vivid dream that I met Oprah with my Mum right outside the Sydney Opera House. And I kid you not… It came true! Whilst Oprah was here on tour in 2015. The power of manifesting!