Whether you're waking up tired with no energy or struggling to stay asleep, discover simple diet tips which could make all the difference.
Sleep is essential for our health and wellbeing, yet many people struggle with getting enough quality rest. While factors such as stress and lifestyle play a role, diet can also significantly impact our sleep quality.
Getting a good night’s sleep is important to energise us through the day and helps our brain to function, it also impacts our immune system, metabolism and hormonal balance. Poor sleep can make us more prone to illness, disrupt our blood sugar balance and lead to high blood pressure, make headaches and migraines worse, and even lead to feelings of depression or low mood.
The good news is, there are some foods you can eat which help regulate sleep hormones, promote relaxation, and prevent disruptions during the night. By making a few simple dietary changes, you can enhance your ability to fall asleep and stay asleep.
1. Eat more magnesium-rich foods
Magnesium is a mineral known for its calming properties, helping to relax muscles and quieten the nervous system, as well as supporting the production of sleep-inducing neurotransmitters. So it's no surprise that a deficiency in magnesium has been linked to insomnia and restless sleep. To boost your intake, incorporate foods such as spinach, nuts, seeds, wholegrains and oily fish into your diet.
2. Consume more tryptophan-containing foods
Tryptophan is an essential amino acid that the body converts into serotonin and melatonin, both of which are needed for sleep. Foods rich in tryptophan include yogurt, cheese, oats, eggs, bananas and peanuts. Eating these foods, particularly in combination with carbohydrates, can enhance tryptophan absorption and promote better sleep.
3. Reduce caffeine and sugar intake
Caffeine is a strong stimulant that can interfere with sleep, especially if consumed in the afternoon or evening. If you're struggling with sleep, try to limit coffee, tea and caffeinated soft drinks after midday. Similarly, high sugar consumption can cause blood sugar fluctuations, leading to energy spikes and crashes that may disrupt sleep. Opt for balanced meals with protein, healthy fats and fibre to maintain stable energy levels throughout the day.
4. Eat your evening meal earlier
Eating a large meal too close to bedtime can interfere with sleep by increasing body temperature and causing digestive discomfort. Ideally, dinner should be consumed at least three to four hours before bedtime. This allows the body sufficient time to digest food, reducing the likelihood of acid reflux or indigestion disrupting sleep. If you're someone who often craves a late-night snack, be sure to choose healthier options, such as almond butter spread on a slice of wholemeal toast or apple slices.
5. Sip on herbal teas
Certain herbal teas have natural sedative properties that can promote relaxation and improve sleep. Chamomile, valerian root, and passionflower teas are particularly beneficial due to their calming effects on the nervous system. Drinking a warm cup of herbal tea in the evening can serve as a soothing bedtime ritual to help you unwind and prepare for sleep.
So, How Can What You Eat Improve Your Sleep?
Making small changes to your diet is likely to have a noticeable impact on how you sleep. By increasing your intake of magnesium and tryptophan, reducing caffeine and sugar, eating earlier in the evening, and drinking herbal teas, you should be able to get a good night's rest. Consistency is key—adopting these habits as part of your daily routine will help regulate your sleep patterns and improve overall wellbeing. If sleep issues persist despite dietary adjustments, you might want to consult a healthcare professional for further guidance.
Important Notice: This article was also published at www.bbcgoodfood.com by Isabella Keeling - Deputy health editor where all credits are due.
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