The Connection Between Nutrition and Sleep
Foods That Promote Better Sleep
Complex Carbohydrates
Whole grains like oatmeal increase serotonin, aiding relaxation.
Lean Proteins with Tryptophan
Turkey, chicken, and tofu contain tryptophan, a precursor to melatonin.
Foods and Habits That Disrupt Sleep
Caffeine and Stimulants
Coffee, chocolate, and energy drinks can linger in your system for hours.
High-Fat and Spicy Meals
These can cause indigestion and discomfort at night.
Alcohol’s Impact on Sleep Architecture
While it may induce sleep, alcohol reduces REM sleep, leading to poor recovery.
Sugar and Sleep Fragmentation
High sugar intake is linked to frequent nighttime awakenings.
Best Eating Practices for Optimal Sleep
Timing Your Meals
Avoid Heavy Meals Close to Bedtime
Finish eating 2-3 hours before bed to prevent reflux.
Hydration Balance
Stay Hydrated Without Nighttime Bathroom Trips
Reduce fluid intake 1-2 hours before sleep.
Sleep-Supportive Bedtime Snacks
Bananas, almonds, or chamomile tea can aid relaxation.
Magnesium-Rich Foods
Leafy greens, nuts, and seeds help regulate sleep cycles.