Sleep and Nutrition: Foods That Help You Snooze

What you eat can have a big impact on how you sleep. Explore the connection between diet and sleep, and discover foods that can help you snooze. From tryptophan-rich turkey to magnesium-loaded almonds, learn what to eat and what to avoid for a better night’s rest.

Tryptophan is an amino acid that plays a role in the production of serotonin and melatonin, hormones that regulate sleep. Foods rich in tryptophan include turkey, chicken, eggs, and dairy products. Consuming these foods in the evening can help promote relaxation and improve sleep quality.

Magnesium is a mineral that supports muscle relaxation and nerve function. Magnesium-rich foods like almonds, spinach, and bananas can help you fall asleep faster and stay asleep longer. Magnesium also helps regulate the body’s stress-response system, making it easier to unwind at night.

Complex carbohydrates, such as whole grains, oats, and sweet potatoes, can increase the availability of tryptophan in the brain, promoting the production of sleep-inducing hormones. Incorporating these foods into your evening meals can support better sleep.

Avoid caffeine and sugar close to bedtime, as they can interfere with your ability to fall asleep and stay asleep. Caffeine is a stimulant that can stay in your system for up to six hours, while sugar can cause blood sugar spikes and crashes, disrupting your sleep.

Herbal teas like chamomile, valerian root, and passionflower have natural sedative effects that can help you relax and prepare for sleep. Chamomile tea, in particular, has been shown to reduce anxiety and improve sleep quality.