Nutrition and Sleep

Nutrition plays a key role in sleep quality, and there are many ways to improve your sleep through diet: 

• Eat foods that promote sleep

  Some foods that can help you sleep include: 

  • Foods with melatonin: Dairy and cherries contain melatonin, which helps regulate sleep cycles in the brain 

  • Foods with tryptophan: Turkey and fish contain tryptophan, which promotes serotonin production 

  • Foods with potassium and magnesium: Bananas and almonds contain potassium and magnesium, which help promote muscle relaxation 

  • Foods with fiber: Beans and oatmeal are high in fiber, which can improve sleep quality 

  • Foods with healthy fats: Unsaturated fats can improve sleep quality 

  • Foods with antioxidants: Fruits rich in antioxidants can contribute to better sleep quality.

    
    

  • Limit foods and beverages that disrupt sleep

    You should limit or avoid foods and beverages that contain caffeine, nicotine, and alcohol before bed. Caffeine can be found in many foods and beverages, including: 

    • Energy drinks 

    • Decaffeinated coffees and teas 

    • Non-cola sodas 

    • Chocolate and cocoa products 

    • Ice cream 

    • Breakfast cereals