WHY NUTRITION AFFECTS YOUR SLEEP
The food you eat influences your body’s production of sleep-regulating hormones like melatonin and serotonin. Nutrients such as magnesium, tryptophan, and B vitamins play a vital role in helping you fall and stay asleep.
FOODS THAT PROMOTE BETTER SLEEP
Incorporating sleep-supportive foods into your diet can naturally enhance your rest. Examples include:
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Almonds and walnuts (magnesium and melatonin)
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Kiwi (rich in antioxidants and serotonin)
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Turkey (high in tryptophan)
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Oats (natural source of melatonin)
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Chamomile tea (mild sedative effects)
FOODS AND HABITS THAT DISRUPT SLEEP
Certain habits and ingredients can interfere with restful sleep, such as:
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Caffeine late in the day
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Heavy or spicy meals before bed
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Excess sugar and processed foods
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Alcohol – which disrupts sleep cycles despite initial drowsiness
THE IMPORTANCE OF MEAL TIMING
Eating too close to bedtime can cause indigestion and poor sleep. Try to have your last meal 2–3 hours before going to bed. Also, avoid late-night snacking that can spike blood sugar and delay melatonin production.
HYDRATION AND NIGHTTIME WAKE-UPS
While staying hydrated is important, drinking large amounts of water late at night can lead to multiple trips to the bathroom. Reduce fluid intake 1–2 hours before bedtime.
BUILDING A SLEEP-FRIENDLY ROUTINE
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Eat a balanced, sleep-supportive diet
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Stick to consistent sleep and wake times
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Limit screen time before bed
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Create a calming nighttime environment
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Try herbal teas or warm milk in the evening