The Powerful Connection Between Diet and Sleep
Sleep-Promoting Foods
Tryptophan-Rich Options
Turkey, eggs, and nuts provide tryptophan, a precursor to sleep-inducing melatonin.
Magnesium Sources
Leafy greens, pumpkin seeds, and bananas help relax muscles and calm the nervous system.
Foods That Disrupt Sleep
Caffeine and Hidden Stimulants
Chocolate and some medications contain caffeine that can linger in your system for hours.
High-Fat and Spicy Foods
These can cause indigestion and raise body temperature, interfering with sleep onset.
Creating a Sleep-Friendly Eating Plan
Timing Your Meals for Better Rest
The Ideal Dinner Window
Finish eating 2-3 hours before bed to allow for proper digestion.
Smart Bedtime Snacks
A small portion of complex carbs with protein can stabilize blood sugar overnight.
Hydration and Sleep
Balancing Fluid Intake
Stay hydrated during the day but reduce liquids 1-2 hours before bedtime.
Herbal Tea Options
Chamomile or valerian root tea provides relaxation without caffeine.
Keep a Food-Sleep Journal
Experiment Gradually
Watch Portion Sizes
Limit Alcohol Before Bed
Choose Whole Foods
Consider Supplements Carefully
Mind Your Sugar Intake
Create a Relaxing Meal Environment