Removing gut irritating substances such as dairy, gluten, sugar and meat will improve your sleep - fact. Firstly because it reduces the stress level on your body; including your cortisol production; second because it improves gut function and therefore allows your serotonin production, helping in sleep regulation; to be at it's optimum; and thirdly because it improves your absorption of key micronutrients needed for sleep hormone synthesis; such as tryptophan and magnesium.
Here is a simple guide for you to cut back on the toxins and load up on the good stuff.
Substitutes for Gluten
Pasta - Quinoa, zucchini, squash, carrot or cabbage pasta made from spiralised veggies; mung bean or black bean spaghetti, buckwheat noodles, soba noodles, rice noodles, kognac noodles, rice (use brown, red or black please!)
Bread - Sourdough, GF, nut and seed loaf, bakery alternatives that are gluten free like pumpkin and quinoa bread, tomato bread
Pizza - Cauliflower rice pizza base; GF pizza base, gluten free homemade flatbread, eggplant rounds, sweet potato rounds
Sandwich - Using the above bread alternatives for bread, or a lettuce leaf, coconut wraps, homemade gluten free flatbread
Oats / Porridge - Quinoa flakes, buckwheat
White Flour - Cornflour (organic is essential!), quinoa, buckwheat, teff, coconut flour, chickpea flour, rice flour, millet, tapioca flour
Thickener in baking - chia seeds, flax seeds, psyllium husk
Substitutes for Dairy
Cheese - Nutritional yeast (tastes like parmesan and is my go to because I love a cheese flavour!), store bought or homemade nut cheese
Milk - Coconut, almond, cashew, rice, oat, quinoa or hemp milk. NOT soy!
Ice cream - Banana ice cream, coconut based ice cream, frozen fruit blended with nut milk to make a sorbet
Yoghurt - coconut yoghurt
Substitutes for Soy
Milk - Nut milks such as coconut, almond, cashew;
Any other product - Enter in the comments what you'd like a sub for and i'll find it!
Substitutes for Sugar
Stevia, my preferred alternative
Substitutes for Meat
Kale, spirulina, spinach, lentils, beans, quinoa, brown rice, vegan protein powder such as hemp or hemp protein, pea protein, sundried tomatoes (yes!), amaranth, tempeh, edemame, eggs
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