Feast for Rest: How Your Diet Fuels Better Sleep

The Connection Between Food and Sleep

Nutrients That Promote Rest

Magnesium and Melatonin

Foods rich in magnesium—like spinach or almonds—support relaxation, while melatonin sources like cherries aid sleep onset.

Snack on Nuts

A handful of almonds before bed offers a magnesium boost for deeper rest.

Try Tart Cherries

A small glass of tart cherry juice can naturally increase melatonin levels.

Timing Your Meals

Avoid Late Heavy Eating

Digestion from big meals close to bedtime can disrupt sleep—keep dinners light and early.

Eat 2-3 Hours Before

Finish your last meal well before bed to let your body focus on rest, not digestion.

Balance Carbs and Protein

A combo like turkey and whole-grain crackers stabilizes blood sugar for uninterrupted sleep.

Eating Habits for Better Rest

Sleep-Boosting Foods

Incorporate Tryptophan

Tryptophan-rich foods like turkey or bananas help produce serotonin, a precursor to melatonin.

Add Fatty Fish

Salmon or mackerel, high in omega-3s, improve sleep duration per studies.

Go for Kiwi

One kiwi before bed has been shown to speed up sleep onset and quality.

What to Avoid

Cut Caffeine Late

Caffeine’s effects linger—skip it after midday to protect your sleep cycle.

Limit Sugary Snacks

Sugar spikes can wake you up at night; opt for stable energy sources instead.