How Nutrition Impacts Your Sleep

What you eat throughout the day significantly affects how well you sleep. Certain nutrients promote sleep, while others can interfere with rest.

Sleep-Supporting Nutrients

Magnesium

Found in nuts, seeds, and leafy greens. Supports muscle relaxation and nervous system calm.

Tryptophan

An amino acid that produces serotonin and melatonin. Found in turkey, chicken, and dairy.

Complex Carbohydrates

Enable tryptophan to reach the brain. Include whole grains and oats.

Foods to Enjoy Before Bed

• Chamomile tea
• Almonds and walnuts
• Tart cherry juice (natural melatonin)
• Whole grain toast with almond butter
• Greek yogurt

Foods to Avoid

• Caffeine (6+ hours before bed)
• Heavy, fatty meals
• High sugar content
• Spicy foods
• Alcohol

Timing Matters

Eat your last substantial meal 2-3 hours before bed. Light snacks are fine but avoid anything that might cause digestive discomfort during sleep.