How Your Diet Impacts Sleep Quality: Foods to Eat and Avoid

The Connection Between Diet and Sleep

What you eat and drink can significantly impact your sleep quality. Certain foods can promote better sleep, while others can disrupt your rest. Understanding this relationship can help you make dietary choices that support healthy sleep patterns.

Foods That Promote Better Sleep

• Tryptophan-rich foods: Turkey, chicken, eggs, and nuts can increase production of sleep-inducing melatonin.
• Complex carbohydrates: Whole grains like oatmeal can help you fall asleep faster.
• Magnesium-rich foods: Leafy greens, almonds, and avocados can improve sleep quality.
• Cherries: Especially tart cherries, which are a natural source of melatonin.
• Kiwi fruit: Contains serotonin, which has sleep-promoting effects.

Foods and Drinks to Avoid Before Bed

• Caffeine: Avoid coffee, tea, and chocolate in the evening as they can disrupt sleep.
• Alcohol: While it may help you fall asleep, it often leads to poor quality sleep.
• High-fat foods: These can cause discomfort and indigestion, making it harder to sleep.
• Spicy foods: May cause heartburn and discomfort, especially when lying down.
• Large meals: Eating big portions close to bedtime can disrupt sleep.

Timing Your Meals for Better Sleep

Try to finish your last large meal 2-3 hours before bedtime. If you’re hungry closer to bed, opt for a light snack that combines complex carbohydrates and protein, like whole-grain crackers with cheese or a small bowl of cereal with milk.