Nighttime Nutrition: What to Eat for Optimal Sleep
The Gut-Brain-Sleep Axis
Your digestive system communicates directly with sleep-regulating brain centers.
Tryptophan Pathways
This amino acid converts to serotonin and then melatonin.
Magnesium-Rich Foods
Natural muscle relaxant that improves sleep quality.
Complex Carbohydrates
Facilitate tryptophan transport across the blood-brain barrier.
Anti-Inflammatory Effects
Reducing inflammation prevents sleep disruptions.
Ideal Bedtime Snacks
Combining carbs with protein for optimal effect.
Foods to Avoid
Spicy, acidic, and high-fat choices that cause reflux.
Timing Considerations
Finishing meals 2-3 hours before bedtime.
Herbal Tea Options
Chamomile, valerian, and passionflower benefits.
Tart Cherry Juice
Natural source of melatonin and antioxidants.
Kiwi Fruit Benefits
Contains serotonin precursors and vitamin C.
Almonds and Walnuts
Provide magnesium and healthy fats.
Warm Milk Myth
Psychological comfort vs. actual sleep benefits.
Bananas
Potassium and magnesium for muscle relaxation.
Fatty Fish
Omega-3s and vitamin D for sleep regulation.
Dark Leafy Greens
Calcium aids tryptophan conversion.
Whole Grains
Complex carbs that stabilize blood sugar.