Fueling Rest: The Nutrition-Sleep Link
How Food Shapes Your Sleep
What you eat affects how you sleep. Science links certain nutrients to better rest, while others can keep you tossing and turning all night.
Nutrients That Boost Sleep
Studies show magnesium, tryptophan, and melatonin-rich foods—like nuts and cherries—promote deeper sleep cycles.
Eating Magnesium-Rich Foods
Almonds and spinach relax muscles and nerves, easing you into rest.
Adding Tryptophan Sources
Turkey and oats increase serotonin, a precursor to sleep-regulating melatonin.
Tip 1: Snack on Almonds
A handful before bed delivers magnesium for calmer nights.
Tip 2: Sip Warm Oat Milk
A small cup combines tryptophan and comfort for sleep prep.
Foods to Avoid Before Bed
Heavy, spicy, or sugary meals disrupt digestion and spike energy, sabotaging rest.
Skipping Late Caffeine
Caffeine blocks adenosine, a sleep trigger, so cut it after lunch.
Tip 3: Ditch the Nightcap
Alcohol fragments sleep—opt for herbal tea instead.
Tip 4: Lighten Dinner
Eat smaller, balanced meals 2-3 hours before bed.
Timing Your Meals Right
Eating too close to bedtime forces digestion to compete with rest. Aim for a smart schedule.
Tip 5: Try Tart Cherries
A few cherries offer natural melatonin for quicker sleep.
Tip 6: Balance Carbs and Protein
A light combo like toast with peanut butter stabilizes blood sugar.