Struggling to fall asleep or stay asleep? The answer might be on your plate. Your diet plays a bigger role in your sleep quality than you might think.
Foods That Help You Sleep Better
- Complex Carbs (like brown rice or oats) – Help produce serotonin, a calming brain chemical.
- Magnesium-rich foods (spinach, almonds, bananas) – Help relax your muscles and mind.
- Tryptophan-rich foods (turkey, yogurt, eggs) – Support melatonin production, the sleep hormone.
- Herbal teas (chamomile, lavender) – Calm your nervous system and help signal bedtime.
Foods That Disrupt Sleep
- Caffeine (coffee, chocolate, some teas) – Avoid after 2 PM. It stays in your system for hours.
- Sugary snacks – Cause blood sugar spikes and crashes that can interrupt sleep.
- Spicy or heavy meals at night – Can lead to indigestion and discomfort.
Bonus Tips
- Eat at least 2–3 hours before bed to give your body time to digest.
- Stay hydrated, but avoid too much water right before sleep to minimize bathroom trips.
- Limit alcohol, as it may make you sleepy at first but disrupts sleep later in the night.
Summary
Sleep isn't just about your bedtime routine—it's about your daily nutrition. What you eat can either support deep, restful sleep or keep you tossing and turning. Small changes to your diet can bring big improvements to your nights!
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Health