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Nutrition Tips for Better Sleep: What to Eat and When

Introduction

Sleep and nutrition are closely linked. What you eat—and when—can significantly impact sleep quality, latency, and duration. By selecting foods that support neurotransmitter balance and hormonal rhythms, you can enhance your natural sleep cycle.

The Role of Macronutrients

Carbohydrates: Moderate-carb meals in the evening help increase tryptophan availability in the brain, promoting serotonin and melatonin synthesis.
Proteins: Contain sleep-promoting amino acids such as tryptophan, which is a precursor to serotonin and melatonin.
Fats: Excessive saturated fats may impair sleep quality, while omega-3s (like DHA) support melatonin release.

Key Nutrients for Sleep

Tryptophan: Found in turkey, dairy, oats, and bananas. Enhances serotonin and melatonin production.
Magnesium: Supports GABA neurotransmission and reduces sleep latency. Found in leafy greens, nuts, and seeds.
Calcium: Plays a role in melatonin production and REM sleep regulation.
Vitamin B6: Required to convert tryptophan into serotonin.

Timing Your Meals

The timing of food intake influences circadian rhythms. Eating large meals too close to bedtime may disrupt sleep due to digestion demands or blood sugar spikes. Aim to:

Eat your last main meal 2–3 hours before bed
Choose lighter, balanced options in the evening
Use small snacks (if needed) that include tryptophan and complex carbs

Foods That May Disrupt Sleep

Caffeine: Avoid after mid-afternoon due to its long half-life.
Alcohol: May induce drowsiness initially but disrupts REM sleep later in the night.
Spicy or high-fat meals: Can lead to indigestion or fragmented sleep.

Conclusion

By incorporating sleep-friendly nutrients and being mindful of meal timing, you can create a diet that supports restful and restorative sleep. Pairing nutrition with good sleep hygiene habits offers a natural path to better sleep health.

References

Peuhkuri K, et al. "Diet promotes sleep duration and quality." Nutrition Research. 2012.
St-Onge MP, et al. "Meal timing and sleep: impact on cardiometabolic risk." Curr Opin Clin Nutr Metab Care. 2017.
Lindseth G, et al. "The effects of dietary tryptophan on sleep." Nutr Res. 2015.