In our fast-paced world—with our schedules jam-packed and it often feeling as though there aren’t enough hours in the day—a good night’s sleep can feel like a distant dream. However, those hours of slumber are crucial for the body to rest and repair. While multiple factors, such as stress management and sleep hygiene, play crucial roles in achieving quality sleep, the connection between nutrition and sleep should not be underestimated. When it comes to promoting quality sleep, certain nutrients stand out for their potential to influence sleep patterns.
To improve sleep quality and quantity, magnesium, tryptophan, and melatonin are known as sleep-promoting superstars. Foods high in magnesium aid in muscle relaxation and include leafy greens, nuts, seeds, and whole grains. Have you ever suffered from post-Thanksgiving sleepiness? The turkey may be to blame. Turkey has high levels of tryptophan, an amino acid that is a precursor to serotonin and melatonin, neurotransmitters involved in sleep regulation. Dietary sources of tryptophan include poultry, dairy products, nuts, seeds, and tofu. And lastly, melatonin, known as the “sleep hormone,” regulates your sleep-wake cycle. While melatonin supplements are available, certain foods may naturally boost melatonin levels, such as tart cherries, grapes, tomatoes, and nuts. While these nutrients have sleep-supporting tendencies, it is important to maintain a balanced diet and regular sleep hygiene to support high quality ZZZ’s.
While the above nutrients aid in sleep health, there are also foods, compounds, and behaviors that may hinder sleep. Consuming caffeine in the afternoon or evening can interfere with your ability to fall asleep by blocking adenosine, a sleep promoting hormone. Limit your intake of caffeinated beverages like coffee, tea, and soda, especially in the hours leading up to bedtime. Drinking alcohol can also disrupt sleep, by impacting the rapid eye movement (REM) stage of sleep, affecting ‘deep-sleep’ cycles and potentially resulting in a low-quality sleep.
For some, eating too close to bedtime can interrupt sleep through the night. This is especially true if you’re eating foods high in refined carbohydrates. Additionally, eating spicy foods late at night may cause heartburn or indigestion, which may disrupt sleep due to discomfort. If you’re going for a snack before bed, try something higher in protein and healthier fats, such as Greek yogurt with nuts, whole wheat crackers with cheese, or apple slices and nut butter.
Of course, there are many behavioral factors and health conditions that affect sleep quality and quantity, so remember that a one-time supplement or balanced plate may not be your answer to sweet slumber or a quick fix for the magical eight hours. Reach out to your medical professional if sleep-related problems persist.
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References:
1. Cheon, J., & Kim, M. (2022). Comprehensive effects of various nutrients on sleep. Sleep and biological rhythms, 20(4), 449–458. https://doi.org/10.1007/s41105-022-00408-2
2. National Sleep Foundation. https://www.sleepfoundation.org/nutrition#references-257999
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