Sleep Blog 2: How Your Diet Influences Sleep

Hey everyone!

In our first Sleep Blog, we talked about some very basic information about sleep and the sleep cycle. Beyond the simple logistics of your sleep routine, there are other things you can do to elevate your sleeping experience. Today, we’re going to explore the connection between sleep and nutrition.

Part 1: The Chemistry of Sleep-Boosting Foods

We have all heard the saying, “You are what you eat.” As it turns out, there’s some truth to that statement…and, specifically, what you eat can impact your sleep. Certain nutrients are key to making the chemicals your body needs for sleep. For example, you might feel sleepy after a Thanksgiving dinner because of tryptophan, an amino acid that is essential for producing serotonin—a neurotransmitter your body converts into melatonin. Another important mineral, magnesium, is found in leafy greens, almonds, and pumpkin seeds. Magnesium acts as a natural relaxant by helping to regulate GABA (gamma-aminobutyric acid), a neurotransmitter that calms your nervous system. 

Part 2: Foods that Help You Sleep Better

If you’re interested in making adjustments to your diet in order to improve sleep, here are a few suggestions:

• Tryptophan-Rich Foods: Turkey, nuts, and eggs help your body produce serotonin, which ultimately leads to more melatonin and better sleep. Learn more about sleep-improving foods at Healthline.

• Vitamins B6 and B12: These vitamins also help convert tryptophan into serotonin, playing a critical role in melatonin production. You can find B6 and B12 in foods like bananas, salmon, and whole grains.

• Magnesium-Rich Snacks: Magnesium helps relax muscles and reduce stress. You’ll find it in spinach, pumpkin seeds, and even dark chocolate. Learn about magnesium’s benefits on sleep from the NIH.

• Herbal Teas: Chamomile tea has a natural calming effect and can make it easier to fall asleep. Learn more about the research on chamomile's effects on sleep from the American Academy of Sleep Medicine.

Part 3: Simple Eating Habits for Better Sleep Chemistry

In addition to what we eat, it also matters when we eat.  

• Avoid Heavy Meals Close to Bedtime: Large, fatty meals make it harder for your body to relax and to fall asleep. Try eating at least two hours before bed, giving your body a chance to digest before getting on with restorative sleep.

• Limit Caffeine After Lunch: Caffeine blocks adenosine, a chemical that builds up during the day to make you sleepy. If you just have to have caffeine to kick-start your day, try to limit it to the morning hours. 

• Stay Hydrated: Dehydration can lead to poor sleep. Drink plenty of water throughout the day, but then limit fluids right before bed to avoid midnight trips to the bathroom.

• The National Sleep Foundation has some more tips about developing a healthy eating schedule for optimal sleep. 

I know that sleep may be one of the last things you think about when eating, but paying attention to your diet can set you up for a more restful night, so it really is worth it. So the next time you reach for your favorite snack, take a moment to consider how it may affect your sleep.

Zzzz well!