The world of food and nutrition is HUGE and can often feel overwhelming while we try to think about what we should and shouldn’t eat. When we think about food, the key is to focus on nourishment as your number one goal. If we are nourished, we can support any wellbeing goal we have, but at the same time, we often feel improvements in lots of different areas, and one of those is our sleep.

It is absolutely true that what we eat during the day can have a direct impact on how we sleep at night. This doesn’t mean we need to go on a specific diet, but instead, it can be as simple as boosting up certain foods and nutrients, to help to reduce cortisol (our stress hormone) and boost up our production of melatonin (our sleep hormone). Let’s delve into the foods that can impact our sleep, the role they have and the foods we can find them in:

Tryptophan-rich Foods

Tryptophan is an amino acid which simply means it is a building block of protein. It helps the body to produce our feel good hormone serotonin, which is needed for the body to make the sleep hormone, melatonin. 

Foods rich in tryptophan include turkey, chicken, nuts, seeds, tofu, cheese, and eggs. Incorporating these protein-rich foods into your evening meal can promote the production of sleep-inducing hormones, helping you drift off more easily.

Complex Carbohydrates

Consuming carbohydrates in the evening can also aid in sleep. Complex carbohydrates, found in foods like whole grains, legumes, and starchy vegetables, help increase the availability of tryptophan in the brain. Opt for wholesome sources of carbs, such as brown rice, quinoa, sweet potatoes, and lentils, to support steady blood sugar levels and promote a sense of calm conducive to sleep.

Magnesium-Rich Foods

Magnesium is a mineral that plays a crucial role in regulating neurotransmitters involved in sleep and relaxation, such as GABA. Incorporating magnesium-rich foods into your diet can help promote feelings of calmness and relaxation. Good sources of magnesium include leafy greens like spinach and kale, nuts and seeds, whole grains, legumes, and dark chocolate. Consider enjoying a magnesium-rich snack, such as a handful of almonds or a spinach salad, in the evening to support restful sleep.

Calcium

Calcium is another mineral that can aid in sleep regulation by helping the brain use tryptophan to produce melatonin. Dairy products like milk, yogurt, and cheese are excellent sources of calcium and can be incorporated into your evening routine to promote better sleep. For those following a plant-based diet, fortified non-dairy milk alternatives like almond milk or tofu can also provide a calcium boost.

Herbal Teas

Sipping on a warm herbal tea before bedtime can be a soothing ritual to help promote relaxation and prepare your body for sleep. Chamomile tea, in particular, is known for its calming properties and is often used as a natural remedy for insomnia. Other herbal teas that may promote sleep include valerian root, passionflower, and lemon balm. Opt for caffeine-free varieties and enjoy a cup as part of your wind-down routine.

Fruits

Certain fruits contain sleep-promoting compounds and can make for a refreshing bedtime snack. Bananas are a notable example, as they contain both tryptophan and magnesium, as well as potassium, which can help relax muscles. Other fruits that may support sleep include kiwi, cherries, and oranges, which contain melatonin or precursors to melatonin.

While incorporating these sleep-supportive foods into your diet can certainly contribute to better sleep quality, it’s essential to maintain a balanced and varied diet overall. Additionally, be mindful of portion sizes and avoid heavy, rich, or spicy foods close to bedtime, as they can disrupt digestion and interfere with sleep. By nourishing your body with wholesome, nutrient-rich foods and adopting healthy eating habits, you can set the stage for a restful night’s sleep and wake up feeling refreshed and rejuvenated. Sweet dreams await!