Bedtime Hot Cocoa Elixir
OK, let’s talk sleep here. Sleep is undoubtedly the most important element of health and wellness. It regulates your metabolism, cognitive function, mood, hormones, and immune system and supports a healthy microbiome. Getting quality sleep nightly is a top priority.
If you have trouble falling asleep or staying asleep throughout the night, it might be because of blood sugar. Blood sugar that drops too low throughout the night can trigger wakefulness. Similarly, if you eat too close to bedtime, the circadian rhythms of your hormones and organs become dysregulated, leading to poor-quality sleep and recovery.
Cleaning up the diet, fasting for 3-4 hours before bed, and adding in some nighttime supplements can help improve metabolic flexibility to prevent blood sugar wake-ups. Here’s how they work.
Benefits of MCT oil before bed
Sleep interruption is commonly caused by hunger or changes in blood sugar levels. Taking some MCT oil before bed provides your body with a steady stream of energy throughout the night to help you sleep better and has some benefits for your metabolism, too. MCTs are easily converted to ketones, which are readily used by the brain for fuel while working hard to restore, store memories, and clean out the day’s metabolites. The production of ketones and Human Growth Hormone (HGH) while fasting overnight helps you burn body fat while you sleep and build muscle.
Benefits of Collagen Before Bed
Taking some hydrolyzed collagen peptides before bed can be beneficial for your recovery. Amino acids from protein are used for muscle repair and immune function while we sleep. As you know, eating before bed can have some negative effects on sleep and recovery. This is why I love taking hydrolyzed collagen instead; it provides your body with the amino acids it needs for muscle repair in a form that is already broken down and ready for absorption. This is especially beneficial if you are strength training during the day. Collagen also contains high amounts of the amino acid glycine, which has been shown in studies to increase serotonin, reduce symptoms of insomnia and enhance sleep quality through its calming effects on the brain and its ability to lower core body temperature. Glycine is a super important amino acid for the body, it is used to make enzymes, hormones, creatine, and glutathione – the body’s master cellular antioxidant which helps protect the brain and mitochondria from free radical damage.
Benefits of Reishi before bed
Reishi is an adaptogenic mushroom used in herbal medicine for relaxation and adaption to stress. It has also been shown to support immune function and help lessen fatigue. I bought this reishi powder from Om Mushrooms, but you can also check out Foursigmatic reishi elixirs if you want to try a single packet before you invest. I’ve also seen these available at Save-on-Foods and well.ca.
Topical Magnesium
Topical magnesium is another great way to help promote sleep at night. Magnesium is best absorbed through the skin (transdermal). It promotes relaxation and helps maintain healthy levels of the neurotransmitter GABA, which promotes deep restorative sleep. Magnesium is commonly deficient in our food supply. I use this topical magnesium spray from well.ca to ensure I am getting enough without the potential GI side effects of taking it orally. If you struggle with constipation, magnesium glycinate or citrate at nighttime may be a good swap for you.
1 Tbsp MCT oil
1 Tbsp Collagen peptides
1 Tbsp Organic raw cacao powder
1 Tsp of Reishi mushroom powder
2 Tbsp full fat coconut milk
3 drops organic liquid stevia (optional)
1.5 cup hot water
Servings: 1 | Prep Time: 2 mins | Equipment: blender or electric frother
Directions:
Stirred: Froth coconut milk to make light and fluffy. Add the remaining ingredients to a mug and stir or whisk until combined. Pour frothed milk over hot cocoa and top with a sprinkle of cacao or cinnamon.
Blended: Add all ingredients to a high-speed blender and blend on high for one minute. Pour into a mug and enjoy.
