The Sleep Solution Diet - Your Complete Guide

Studying nutrition has really illuminated how much we can optimise our diet for sleep. Follow this guide and you will rapidly see your sleep be deeper, more restorative and. unbroken. Yes, yes, yes.

INCLUDE

-       Unlimited Fresh, non starchy vegetables – salad or brassica vegetables

-       1-2 pieces of fresh fruit per day

-       lean meat with the fat trimmed off + no skin (100-150g = one serve), with a preference for fish

-       3L of water DAILY

-       Herbal teas – unlimited

-       Herbs and spices as seasonings of choice

-       Baked, grilled, poached or raw styles of cooking

 

EXCLUDE

-       Gluten – bread, pasta, cous cous (1 piece of sourdough bread is ok in morning and lunch, not dinner)

-       Dairy – milk, cheese, yoghurt, ice cream

-       Processed foods such as bottled fruit juices, muesli bars, chips, chocolate, lollies

-       Caffeine after 2pm from all sources, including cacao, black tea, coffee, cola and non cola drinks

-       Refined sugar, as found in cereal, muesli bars, cakes, sweets

-       Pre-workout formulas

-       Fast food

-       Dressings EXCEPT olive or coconut oil, herbs and spices as advised

-       Excessive dressing on meals

-       Frying as a method of cooking

 

WATER

-       Start the morning with 500ml water with lemon inside

-       Drink 500ml of water with each meal

-       More water is required for sport – drink up!

Olivia Arezzolo The Sleep Solution Diet

 

MEAL HABITS

-       Eat with intention – only eat when you are sitting

-       Be mindful when eating and do not rush: when we eat under stress you do not absorb nutrients properly so we are likely to remain hungry after eating, leading you to overeat

-       Eat when you are hungry, don’t eat when you are not

-       Start each meal with a glass of water

-       As a rule of thumb, have a fresh green salad with lunch and dinner

-       Add thermogenics such as chilli, peppers and capsicum to daytime foods –  they heighten circulation, metabolism and fat burning. Do not add at night

-       Eggs + fish are priority. High in omega 3’s, they relax the nervous system which will help you sleep properly. Also rich sources of magnesium which decreases cortisol levels.

 

DINING OUT

-       Own your eating: stick to foods, outlined above, which you know make you feel energetic; regardless of others. They do not have to live inside your body – you do

-       Be selective of alcohol consumption, and if you do drink, drink slowly, have a glass of water between drinks, choose clear spirits such as vodka soda and always avoid beer

-       If not drinking alcohol, try soda water with fresh mint and a touch of juice. It’s my go-to!

-       Avoid juices, colas, mocktails and any other sugar filled beverage

-       Eat as you would normally – do not feel you have to finish everything. Take some home if you’ve over-ordered

-       Ask for dressing on the side

 

HUNGRY, BUT NO TIME TO COOK?

-       Breakfast: protein smoothie

-       Lunch / Dinner: Any salad which mirrors the guidelines above from a café; rice paper rolls; salmon sashimi with seaweed and green salad

-       Snacks: piece of fruit, boiled eggs, cherry tomatoes, herbal tea / water (yes, often we are simply dehydrated, not actually needing food!)

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Substitutes for Gluten, Dairy, Sugar and Meat

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

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Olivia Arezzolo The Sleep Solution Diet Gluten Dairy Sugar

How to Detox Your Home & Workspace for EPIC Sleep

Exposing yourself to fewer stimulants, such as blue light, is naturally going to improve your sleep - and you didn't even try. Adopt these changes as soon as you can and enjoy sleeping sweetly once more. 

Download my guide now

PLEASE PURCHASE THE FOLLOWING!

-       Evening, non blue light emitting, lighting for home and work

-       Comfortable bedding – 200-400 thread count

-       Comfortable mattress if yours is sub-par

-       An alternative place to do working activities at home which is not your bed

-       Blue light blocking (orange) sunglasses

-       Notepad for writing for Mind Dump (explained in action plan)

-       Eye mask and earplugs

-       Supplements as advised (see guide for specifics, however as a summary they are magnesium rub, valerian root + lemon balm, spirulina, probiotics)

-       Caffeine free alternatives to coffee such as Tulsi tea, as advised on shopping list

-       Sleep optimizing foods for this week from Shopping List

-       A preferred meditation soundtrack or app downloaded on your phone

 

TO INSTALL

-       Night shift (iPhone) or similar on android / Samsung

-       Headspace

-       Flux (on your laptop / computer)

 

TO REMOVE

-       Foods in your kitchen / workspace which are not on the shopping list which contain the following:

o   Gluten

o   Dairy

o   Refined sugar and Heavily processed foods, such as chocolate, chips, lollies

o   Pre-workout stimulants

o   Toxins such as aspartame as found in ‘diet’ products

Stimulant Detox Guide

Can’t sleep? Mind won’t switch off? Unable to focus properly or string a sentence together come 4pm? I’ve heard this countless times from sleep deprived individuals like you. One of the first, and effective, methods you can use to remedy your symptoms and feel like a human being again is to reduce stimulants. Here is a guide, alongside substitutes, to stimulant reduction, including a few you probably didn’t realize. Here is a Downloadable Version for you to keep on your phone too, helping you make change in the moment it matters.

Swap post 2pm Coffee for… Tulsi (Holy Basil) Tea;

An ancient remedy for stress, memory loss and blood sugar balance, the anti-oxidant rich drop will boost circulation to naturally heighten your energy and improve absorption of magnesium – the key nutrient for relaxation. If it’s the coffee flavor you love; I’ve got you covered. Opt for Dandelion Tea – it’s rich and robust like your coffee; but won’t keep you awake at 11pm.

Swap Smoking for.. Nicotine Patches + Tea.

Nicotine patches will replace the chemical impact of smoking, whereas the act of having a tea will replace the act of having a smoke. Understand it’s not just the physiological boost you are craving – it’s a psychological relief too. Having a tea instead will provide you mental space and a much needed break from stress inducing activities, such as work.

Swap pre-workout blends for.. coffee in the morning; or tea after 2pm.

Loading up on pre-workouts, at any time of the day, is a surefire way to exhaust yourself later and be unable to sleep. Quite simply, our bodies are not designed for the amount of stimulation provided by these products -  not in addition to your other sources, such as stress, blue light and sugar. They are legal because in themselves; they are fine. However, when combined with the other elements mentioned; plus a weakened adrenal system from chronic stress, they are toxic.

Swap sugar for… Stevia

Stevia is a herb – like salt. It’s a naturally sweet compound extracted from plant leaves. It’s calorie free, does not raise blood sugar levels, does not cause the production of cortisol or have addictive qualities like sugar. It’s completely different from aspartame, the chemically manufactured product found in diet products which is scientifically proven to damage the brain, cause headaches and predict cancer. Find natural stevia health food stores (it’s green) or products such as SweetLeaf.

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.