The Science of Sleep-Promoting Nutrients
Key Nutrients That Enhance Sleep Quality
Tryptophan-Rich Foods
Turkey, nuts and seeds contain this amino acid precursor to melatonin and serotonin.
Magnesium Sources
Leafy greens, bananas and whole grains help relax muscles and calm the nervous system.
Dietary Components That Disrupt Sleep
Caffeine’s Long Half-Life
Even afternoon coffee can reduce sleep quality by blocking adenosine receptors.
High-Fat Meal Consequences
Greasy foods before bed may cause indigestion and fragmented sleep.
Practical Dietary Strategies for Optimal Sleep
Timing Your Meals for Better Rest
The Ideal Dinner Window
Finish eating 2-3 hours before bedtime to allow for proper digestion.
Bedtime Snack Options
A small combo of complex carbs and protein can stabilize blood sugar overnight.
Hydration and Sleep Balance
Evening Fluid Intake Guidelines
Reduce liquids 1-2 hours before bed while staying hydrated earlier in the day.
Sleep-Friendly Herbal Teas
Chamomile, valerian root or passionflower teas promote relaxation without caffeine.