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The Best Diet for a Good Night’s Sleep:
✅ Nuts and seeds — Walnuts are high in melatonin and can increase your body’s melatonin levels. Other nuts and seeds which are high in tryptophan (the precursor to melatonin) include pistachios, almonds, pumpkin seeds, and sesame seeds.
✅ Beans and legumes — These are natural sources of melatonin as well as tryptophan.
✅ Fruits — Bananas are rich in tryptophan and cherries are high in melatonin. Cherries are also known to significantly reduce inflammation and oxidative stress which help to improve sleep patterns. Kiwi may improve sleep onset, duration, and quality among adults with sleep problems.
✅ Dark leafy green vegetables — These are rich in lutein and zeaxanthin- carotenoids that are natural blue light filters. They’re also packed with micronutrients such as tryptophan, potassium, magnesium, and calcium which help to promote good sleep.
✅ Magnesium-rich foods — These include whole grains, avocadoes, soybeans, bananas, nuts, and seeds. Magnesium binds to GABA receptors and works as a natural muscle relaxant, promoting good sleep.
✅ Protein — Can help prevent hypoglycemia at night by balancing your blood sugar levels and preventing you from waking up throughout the night.
✅ Tea — Can reduce inflammation and anxiety and act as natural sedatives (e.g. chamomile, peppermint, lavender, lemon balm, valerian, and passionflower).
✅ Plant-based milk — When warmed up, this may be soothing at night-time and promote sleep onset. Soy or almond milk may be especially useful as they are a good source of tryptophan.
✅ Water — Prevents you from becoming dehydrated and promotes restful sleep. Don’t drink too much right before bed as you’ll be getting up during the night to go to the toilet!
✅ Beans and legumes — These are natural sources of melatonin as well as tryptophan.
✅ Fruits — Bananas are rich in tryptophan and cherries are high in melatonin. Cherries are also known to significantly reduce inflammation and oxidative stress which help to improve sleep patterns. Kiwi may improve sleep onset, duration, and quality among adults with sleep problems.
✅ Dark leafy green vegetables — These are rich in lutein and zeaxanthin- carotenoids that are natural blue light filters. They’re also packed with micronutrients such as tryptophan, potassium, magnesium, and calcium which help to promote good sleep.
✅ Magnesium-rich foods — These include whole grains, avocadoes, soybeans, bananas, nuts, and seeds. Magnesium binds to GABA receptors and works as a natural muscle relaxant, promoting good sleep.
✅ Protein — Can help prevent hypoglycemia at night by balancing your blood sugar levels and preventing you from waking up throughout the night.
✅ Tea — Can reduce inflammation and anxiety and act as natural sedatives (e.g. chamomile, peppermint, lavender, lemon balm, valerian, and passionflower).
✅ Plant-based milk — When warmed up, this may be soothing at night-time and promote sleep onset. Soy or almond milk may be especially useful as they are a good source of tryptophan.
✅ Water — Prevents you from becoming dehydrated and promotes restful sleep. Don’t drink too much right before bed as you’ll be getting up during the night to go to the toilet!
What can you do today to get these benefits of sleep?
❌ Caffeine and sugar — Especially if consumed later in the day, as these can keep you awake at night and make it
difficult to fall asleep in the first place.
difficult to fall asleep in the first place.❌ Alcohol — While alcohol in small amounts may help you get to sleep, research has shown that a high alcohol intake results in increased sleep disruption, lower quality of sleep, and shorter sleep duration.
❌ Spicy and acidic foods — For some people, spicy foods like citrus and tomatoes can cause indigestion and reflux, making it difficult to get comfortable.
❌ Foods low in fiber and high in saturated fats — This includes meat and dairy products as they can make it difficult for you to fall asleep.
❌ Shift work and jet lag — Changing our circadian rhythm affect how we sleep and can have a dramatic impact on our health both in the short-term and long-term.
❌ Stress — The more cortisol and adrenaline your body produces during the day, the more likely your circadian rhythm will become dysregulated.
❌ Spicy and acidic foods — For some people, spicy foods like citrus and tomatoes can cause indigestion and reflux, making it difficult to get comfortable.
❌ Foods low in fiber and high in saturated fats — This includes meat and dairy products as they can make it difficult for you to fall asleep.
❌ Shift work and jet lag — Changing our circadian rhythm affect how we sleep and can have a dramatic impact on our health both in the short-term and long-term.
❌ Stress — The more cortisol and adrenaline your body produces during the day, the more likely your circadian rhythm will become dysregulated.
What can you do today to get these benefits of sleep?
