Focus Keyphrase: nutrition for better sleep
How Food Choices Impact Sleep
Key Nutrients for Rest
Tryptophan and Melatonin
Foods rich in tryptophan help your body make melatonin, the sleep hormone.
Examples include turkey, dairy, and nuts.
Magnesium and Potassium
These minerals help relax muscles and nerves for better sleep.
Bananas, spinach, and almonds are good sources.
Foods and Habits to Avoid
Limiting Sugar and Caffeine
Too much sugar or caffeine can keep you awake at night.
Avoid these, especially in the afternoon and evening.
Heavy or Spicy Meals
Large or spicy meals close to bedtime can cause discomfort and disrupt sleep.
Opt for lighter, balanced dinners.
Actionable Nutrition Tips
Meal Timing and Choices
Eat Dinner Early
Finish your last meal at least two hours before bedtime.
This helps your body focus on rest, not digestion.
Choose Sleep-Friendly Snacks
Light snacks like yogurt or a banana can support sleep if you’re hungry before bed.
Avoid heavy, fatty foods late at night.
Hydration and Sleep
Stay Hydrated During the Day
Drink enough water, but reduce intake close to bedtime to avoid nighttime awakenings.
Limit alcohol, as it can disrupt sleep quality.
Monitor Caffeine Sources
Be mindful of hidden caffeine in chocolate and some teas.
Opt for herbal teas like chamomile in the evening.