Day 14

What to Expect:

“I’m sleeping like a baby—is this for real?”

You may experience: Not only falling asleep faster but also sleeping better through the night and waking up feeling more well rested.

Your best bet: Continue to cultivate good sleep habits (getting to bed and waking up at consistent times daily; sleeping in a dark, cool room; and following a nightly routine) to ensure that you get enough sleep through the rest of the detox and beyond.

Today's Lesson:

I’m sleeping better, but why?

Getting off the blood sugar roller coaster has positive benefits that reach far beyond busting sugar cravings. Some of the biggest benefits: more stable energy throughout the day, better mental sharpness, and improved sleep!

Why? Well, when your blood sugar isn’t alternately spiking and crashing throughout the day, your body’s stress response is lowered, which leads to an easier time falling asleep and more restful sleep. Furthermore, when you have more energy throughout the day, you can expend more energy, which also leads to more restful sleep.

Another big reason why your sleep could be improving on the 21DSD: nutrition! You’re now getting more zinc, vitamin B6, and the amino acid tryptophan, all of which help your body make melatonin, the hormone responsible for regulating our sleep and wake cycle—meaning your body needs healthy levels of them in order to support healthy sleep!

Which foods are we talking about here?

21DSD foods rich in zinc

  • beef
  • cashews
  • lamb
  • pumpkin seeds
  • sesame seeds and tahini
  • shrimp
  • turkey

21DSD foods rich in vitamin B6

  • beef
  • chicken
  • plantains and bananas
  • potatoes
  • salmon
  • spinach
  • sweet potatoes
  • sunflower seeds
  • tuna
  • turkey

If sleep is an area you’d like to focus on during (or after) your 21DSD, be sure you’re eating plenty of foods that contain these nutrients!

The Dish from Diane:

As much as I encourage you to consume foods rich in nutrients that support melatonin production, I strongly recommend against using a melatonin supplement to help you sleep unless you’re advised to do so by a medical professional. Melatonin is a hormone, and the goal should be to support your body in producing it naturally. Taking it in a supplement form may cause a variety of problems, including but not limited to the following: disrupted sleep patterns, vivid dreams, grogginess, headaches, daytime sleepiness, short-term feelings of depression, dizziness, stomach cramps, and irritability. Let your nutrition support your body naturally!

Today's Checklist:

  • Post to social media using the hashtag #21DSD about your day 14 experience and share any positive changes you’ve experienced with your sleep.

For even more support, visit the Online Facebook Community!

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