Nourishing Your Body for Better Sleep

Food’s Impact on Rest

Nutrients That Promote Sleep

Magnesium and Melatonin

Why Magnesium Matters

Melatonin-Rich Foods

Magnesium relaxes muscles, aiding sleep. Foods like spinach or almonds boost intake. Cherries, high in melatonin, can improve sleep duration by 15%, per studies.

Tryptophan’s Role

How Tryptophan Works

Best Sources

Tryptophan, found in turkey or oats, supports serotonin production, promoting calm. Research shows tryptophan-rich diets enhance sleep quality by 20%.

Foods to Avoid

Caffeine and Sugar

Caffeine’s Lasting Effects

Sugar Spikes

Caffeine, even 6 hours before bed, can reduce sleep by 1 hour, studies warn. High-sugar foods cause blood sugar spikes, disrupting rest.

Building a Sleep-Friendly Diet

Timing Your Meals

Eating Earlier

Avoid heavy meals 2-3 hours before bed to prevent reflux, which disturbs sleep. Light snacks, like yogurt, are better if needed.

Hydration Balance

Stay hydrated but reduce fluids before bed to minimize nighttime waking. Proper hydration supports overall rest, per health data.

Practical Food Choices

Balanced Dinners

Opt for dinners with lean protein, veggies, and whole grains. These stabilize blood sugar, reducing sleep disruptions, studies show.

Evening Snacks

Choose snacks like bananas or walnuts if hungry. Their nutrients promote relaxation, improving sleep onset by 10%, per research.