Nourishing Your Body for Better Sleep

The Diet-Sleep Connection

Nutrition influences sleep quality by affecting hormones and digestion. Studies show balanced diets with specific nutrients promote restful nights.

Magnesium, tryptophan, and melatonin-supporting foods aid sleep. Deficiencies in these can lead to restlessness.

Add spinach, nuts, or bananas to support muscle relaxation.

Turkey, eggs, or oats boost serotonin, aiding sleep onset.

A small handful provides magnesium and healthy fats.

Milk contains tryptophan for a calming effect.

Heavy or late meals disrupt digestion, affecting sleep. Aim for balanced timing to support rest.

Finish meals 2-3 hours before bed to allow digestion.

If hungry, opt for a small, sleep-friendly snack like cherries.

Spicy meals can cause discomfort at night.

Avoid large portions of pasta or bread in the evening.

Certain foods and habits can sabotage rest. Limiting these creates a sleep-supportive diet.

Caffeine and sugar can keep you awake by stimulating the nervous system. Cut back strategically.

Stop caffeine by early afternoon to clear it from your system.

Choose decaf tea or coffee for evening drinks.

Watch for caffeine in chocolate or medications.

Proper hydration supports sleep, but too much liquid late can cause nighttime waking.

Focus on water intake during the day, tapering off at night.

Chamomile tea can double as hydration and relaxation.

Limit alcohol, as it fragments sleep cycles.