What you eat and drink throughout the day can have a significant impact on the quality of your sleep. Certain foods and drinks can promote relaxation and sleep, while others can interfere with it. This guide will explore the connection between your diet and your sleep, and provide tips for eating your way to a better night’s rest.
Foods That Can Help You Sleep
Some foods contain nutrients that can help to promote sleep. These include:
•Tryptophan: This amino acid is a precursor to serotonin and melatonin, two hormones that are essential for sleep. Tryptophan can be found in foods like turkey, chicken, nuts, seeds, and dairy products.
•Magnesium: This mineral has a calming effect on the nervous system and can help to promote relaxation. Good sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.
•Melatonin: While your body produces its own melatonin, some foods also contain small amounts of this sleep-inducing hormone. These include tart cherries, walnuts, and oats.
Foods and Drinks to Avoid Before Bed
Just as some foods can help you sleep, others can interfere with it. It’s best to avoid these in the hours leading up to bedtime:
•Caffeine: This stimulant can stay in your system for up to 10 hours, so it’s best to avoid coffee, tea, soda, and chocolate in the afternoon and evening.
•Alcohol: While alcohol may make you feel sleepy at first, it can disrupt your sleep later in the night, leading to a less restful sleep.
•Large, Heavy Meals: Eating a large meal close to bedtime can cause indigestion and make it difficult to fall asleep. If you’re hungry before bed, opt for a small, light snack.
•Spicy or Acidic Foods: These can cause heartburn and indigestion, which can be disruptive to sleep.
