Foods That Improve Sleep
Diet’s Role in Restful Nights
What you eat impacts how you sleep. Certain foods contain nutrients that promote relaxation and regulate sleep cycles, offering a natural way to improve rest.
Sleep-Promoting Nutrients
Research highlights nutrients like tryptophan, magnesium, and melatonin as key players in sleep quality. These are found in everyday foods you can easily add to your diet.
Tryptophan-Rich Options
Tryptophan converts to serotonin, aiding relaxation. Turkey and nuts are great sources.
Magnesium for Calmness
Magnesium relaxes muscles and nerves. Find it in spinach and almonds.
Tip 1: Snack on Almonds
A handful before bed provides magnesium and healthy fats.
Tip 2: Try Tart Cherry Juice
It’s a natural melatonin source—sip a small glass at night.
Foods to Avoid Before Bed
Some foods disrupt sleep. Studies show caffeine, sugar, and heavy meals can keep you awake or cause discomfort.
Caffeine’s Lasting Effects
It blocks adenosine, delaying sleepiness for up to 6 hours.
Heavy Meals and Digestion
Large, fatty meals take longer to digest, disturbing rest.
Tip 3: Skip Late Coffee
Cut off caffeine by mid-afternoon.
Tip 4: Eat Light at Night
Opt for a small, balanced snack if hungry.
Timing Your Meals
Eating too close to bedtime can interfere with sleep. Evidence suggests a 2-3 hour gap allows digestion to settle.
Tip 5: Plan Dinner Earlier
Finish your last meal well before lying down.