Sleep. It is something we all need but many of us get too little of it! Sometimes we need a little reminder of how important it is to help us get back on track. Sleep is not like money, although we can “catch up” on sleep after a busy week, we can’t bank sleep hours like we can money. If we don’t sleep enough each night there is not a true way to make up for it after the fact. This is why it is so important to get at least 7-8 hours of sleep each night. In addition, getting enough sleep is important for overall health. While we sleep, our body uses that time to rest, recover, and recharge. It builds muscles, repairs cells, allows the brain to form memories and improve recall. Additionally, it can boost your immune system and improve your heart health. Sleep just like exercise and nutrition is vital for your overall health and helps keep your body healthy and strong!

For tips on how to improve your sleep or sleep schedule check out these websites below!

Work – Life – Eat – Balance

MB 09-24-2019

It’s not just about sleep. Your work-life-eat balance is what we see as vital for a good healthy life. The right job with great family, friends and healthy food. Metabolic Balance helps you achieve a happy and healthy life with mindful eating. Vitality and balance for life!

30 Reasons for Healthy Nutrition   Significantly Better Sleep Quality

Whether we call it beauty sleep or sleep for health reasons, we need sleep to regenerate body and mind. If sleep is disturbed, for example due to sleeping disorders with frequent or early wake-up, the next morning is tough. We feel tired and dull and are not as efficient during the day as usual. Long-term sleep disorders can lead to exhaustion and even depression.

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Many factors can unbalance the day-night rhythm. Stress levels, stressful thoughts, the bed situated on an interference zone (e.g., electromagnetic or geological fault zone), are only some of the reasons. Another essential factor is proper nutrition. For example, it helps to eat lighter food in the evening and at least three hours before going to bed. The organism should not be burdened with tough digestive work during the night. This makes it much easier to fall asleep.

Sleep Matters – Research about Sleep and What You Eat

Yesterday, I shared an infographic about how much sleep you need. If you are getting less than five hours of sleep you need to rethink your sleeping habits.

Why is sleep so important? According to the sleep foundation, if you do not get enough sleep, you disrupt the balance of your hormones that regulate hunger and appetite and put yourself at risk of gaining weight.

If you are having trouble sleeping, it may be the foods you are eating during the day.  if you are following the Metabolic Balance. ® plan, then you are off to a good start in regards to food choices but, as you enter phase 4 and you are adding foods to your diet, you must pay attention to how those foods affect your sleep.

If sleep alludes you, the following foods which contain Tryptophan can help:

  • Lobster (there are 195 different seafoods with Tryptophan)
  • Spinach  (there are 60 different types of vegetables with Tryptophan)
  • Seaweed Spirulina
  • Beef  (58 different Beef products)
  • Eggs (29 different dairy and egg products)
  • Chicken (223 different poultry products with Tryptophan)
  • Sunflower seeds (there are 7 different kinds of seeds/nuts with Tryptophan)
  • Basil (the only herb with Tryptophan)

Do you want a complete list?  you can check out this Nutrition Data list of foods high in Tryptophan.

If you enjoy a nightcap before bed, you may want to change your routine.   A review of 27 Research studies has shown that alcohol will not help you get a good night sleep and will disrupt your REM sleep which is considered the restorative part of your sleep.

If you find yourself getting sleepy around 2p.m. you are not alone. It is a biological trait that we become tired at 2pm and 2am. If your body is telling you to sleep at 2 p.m., you can take a short 10 minute nap to get yourself back on track but keep the nap short so that you stay in a lighter phase of sleep and avoid getting groggy and disrupting your normal sleep pattern.  If you don’t like the idea of taking a ten minute nap at work, put on your walking shoes and take a ten minute walk to get a cup of coffee. The walk will give you a quick pick me up and a cup of caffeine early in the afternoon does not interfere with your evening sleep.

Note: We like sharing as much information with you as possible so you can make informed decisions about your life and how to keep on track with Metabolic Balance. ®  If there is a topic you would like us to cover or discuss, please email me at If you would like to share your Metabolic Balance ®story with us, we are sharing stories and testimonials on  If you like challenging yourself but are not willing to join our Dietbet challenge, you can share your experiences on our Facebook group livecleanmb. I will be making daily posts there and responding to anything you share with me. (I’m not on 24/7 so within 24 hours I will check in and say hello and I hope you will stop by and say hello too.)