How Nutrition Impacts Sleep and Recovery
Key Nutrients for Sleep
Tryptophan and Melatonin
Foods like turkey and dairy help produce melatonin for sleep.
Include these in your evening meals for better rest.
Magnesium and Potassium
Bananas, nuts, and leafy greens relax muscles and nerves.
Support deeper, more restorative sleep.
Foods and Habits to Avoid
Caffeine and Sugar
Coffee, chocolate, and energy drinks can delay sleep onset.
Limit these in the afternoon and evening.
Heavy or Spicy Meals
Large or spicy dinners can cause discomfort and disrupt sleep.
Opt for lighter, balanced meals at night.
Tips for Eating to Support Better Sleep
Plan Meals and Snacks Wisely
Eat Dinner Early
Finish your last meal 2-3 hours before bedtime.
This allows digestion to complete before sleep.
Choose Sleep-Promoting Snacks
Yogurt, cherries, or a banana are good evening options.
These support melatonin production naturally.
Stay Hydrated and Balanced
Drink Water Throughout the Day
Avoid excessive fluids right before bed to prevent awakenings.
Balance hydration and sleep needs.
Limit Alcohol Intake
Alcohol may help you fall asleep but disrupts sleep cycles.
Moderation is key for healthy rest.