Nutrition for Sleep: Why What You Eat Matters
 
Sleep and nutrition are both essential in our lives for promoting a high quality of sleep. The 
quality of sleep that we get ultimately dictates how well we perform in our lives, whether it be 
in our professional work, or in our personal lives with relationships.

But when you combine the two, more importantly, when it comes to sleep, your nutrition plays 
such an incredibly vital role in promoting that high quality of sleep. What you put into your 
body had significantly impact your patterns of sleep, either negatively or positively.

That's why in this article, we're going to delve into the connection between sleep and your 
nutrition, while also glancing over some foods that can enhance your quality of sleep, as well 
as those foods that should be avoided. 

 
The Impact of Food on Sleep 
 
As mentioned previously, the foods we consume can directly influence our sleep quality and 
duration. Certain nutrients and compounds found in food can either promote or hinder our 
ability to fall asleep and stay asleep throughout the night. By understanding these 
connections, we can make informed choices about our diet to support better sleep. 

 
Foods That Promote Quality Sleep 
 
1. Complex Carbohydrates: Incorporating complex carbohydrates most specifically into your 
evening meal can enhance your sleep. This would include foods like whole grains, sweet 
potatoes, and quinoa. These foods have a low glycemic index, which means they release 
energy slowly, helping to stabilize blood sugar levels and as a result can potentially prevent 
nighttime awakenings. 
 
2. Tryptophan-Rich Foods: We've all heard of this one around Thanksgiving. Tryptophan is an 
amino acid that plays a key role in sleep regulation. Foods like turkey, chicken, nuts, seeds, 
and bananas are excellent sources of tryptophan. Consuming these foods can increase the 
production of serotonin, a neurotransmitter that promotes relaxation and helps regulate our 
sleep. 
 
3. Magnesium-Rich Foods: Magnesium is a mineral often known for its calming properties. 
Foods like leafy green vegetables, various nuts, all kinds of seeds, and even legumes are 
abundant in magnesium. Including these foods in your diet can help relax your muscles and 
promote a sense of calm before bedtime. You can especially work them into salads or other 
kinds of foods. 
 
4. Melatonin-Boosting Foods: Many people have heard of this at this point, but just in case 
you haven't, let's break it down. Melatonin is a hormone that regulates the sleep-wake cycle. 
Certain foods can actually naturally boost the melatonin levels in the body. A few foods 
include tart cherries, delicious kiwis, and oranges, which are all rich in melatonin and can 
contribute to better sleep when consumed in the evening. 

 
Foods to Avoid Before Bed 
 
1. Caffeine and Stimulants: It's no surprise that caffeine can interfere with sleep, among many 
other adverse effects from using it. Avoid consuming caffeinated beverages like coffee, tea, 
and energy drinks in the late afternoon and evening. Be aware that some foods, such as 
chocolate and certain medications, also contain caffeine and should be consumed in 
moderation or avoided before bed. 
 
2. Heavy and Spicy Meals: Eating large, heavy meals close to bedtime can disrupt sleep due 
to indigestion and acid reflux. Spicy foods can also lead to heartburn and discomfort. Opt for 
lighter meals in the evening and allow ample time for digestion before lying down. 
 
3. High-Sugar Foods: Foods high in sugar can cause energy spikes and crashes, leading to 
difficulty falling asleep and maintaining sleep throughout the night. Avoid sugary snacks, 
desserts, and beverages, particularly in the hours leading up to bedtime. 
 
4. Alcohol: Although alcohol may initially make you feel drowsy, it can work wonders towards 
disrupting your sleep patterns later in the night. It can lead to more frequent awakenings, less 
restorative sleep, and increased snoring. Limit or avoid alcohol intake, especially in the hours 
before bed. 

 
Ready To Eat To Help You Sleep?
 
When it comes to our sleep, it's not a secret at all that the nutrition in our daily life plays a truly 
crucial role. By putting forth the effort to make a conscious choice about the various foods that 
we consume, we can in turn positively impact our sleep quality and improve our well-being.

Incorporating foods like complex carbohydrates accordingly, tryptophan-rich foods which it's 
applicable, foods rich in magnesium, and even melatonin-boosting foods into your evening 
meals can have a drastic impact. At the same time you want to avoid or limit your caffeine 
intake, steer away from spicy and heavier meals, high sugar foods, and of course alcohol 
around your bedtime.

It may seem tricky, but by adopting a sleep-friendly diet in your life, you can cultivate the 
optimal conditions for a very restful night of sleep, allowing you to wake up without feeling 
exhausted. Remember that small changes in your diet can go a long way, so don't stress 
yourself out over making a ton of changes at once. Relax, and sweet dreams.

