How food affects sleep and how to get better sleep

Do you need better sleep?

Recently I asked on Facebook how many hours of sleep you get a night. So many people answered with “not enough”.

So, let’s start by looking at some general tips for getting good sleep. Then let’s dive into foods that’ll help you sleep more.

General tips for getting good sleep

The good news is that there are various things you can do to improve your sleep quality. Here are some basic tips to help you sleep better.

• Room settings: According to the Better Sleep Council, the ideal sleeping temperature is somewhere between 65-67° F, a nice cool temperature in your bedroom. And make the room quiet and dark. Get a good quality mattress and pillows, and use blackout curtains to keep your room dark. You can also try using an eye mask or playing white noise or calming sounds like ocean waves or rainfall to help you sleep.
  
• Massage: Try a nice {affiliate link} foot massage or neck massage. Gentle stretching before bed will also calm you. The Acrely Farms gift basket in the photo above has lots of goodies that may help you relax and unwind.
  
• Exercise: Getting regular exercise can help you fall asleep faster and sleep more deeply. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, but avoid vigorous exercise within a few hours of bedtime, as it can keep you awake.
  
• Take a soothing bath: add a few drops of lavender bubble bath or try massaging with some Sugar Scrub.
  
• Limit screen time before bed: The blue light emitted by electronic devices like smartphones, tablets, and laptops can interfere with your body’s natural sleep-wake cycle. Instead of working or watching TV, which can elevate stress, try reading a book or make a to-do list so that those worries are out of your head and onto paper. You can also use a blue light filter on your device to reduce the amount of blue light.
  
• Establish a sleep routine: Going to bed and waking up at the same time every day helps regulate the body’s internal clock and improve sleep quality. This routine trains your brain to associate sleep with bedtime, making it easier to fall asleep at night. Stick to your sleep schedule even on weekends, and avoid napping during the day, especially if you have trouble falling asleep at night.
  
• Manage stress: Of course, this one’s easier said than done most times. As we all know, stress and anxiety can make it challenging to fall asleep and stay asleep. Practice relaxation techniques like deep breathing, meditation, or yoga to calm your mind and reduce stress levels.

Food related tips

Food plays a big role in how well you sleep. There are some foods that can help you sleep, but it’s important not to overdo it or eat the wrong things before bedtime. Here are some general guides when it comes to eating & drinking for sleep health.

• Eat less at night: Digestion can interfere with quality sleep. Trying to sleep after snacking can lead to things like indigestion, acid reflux, and heartburn. Try making your bigger meal at lunch time. Also, try to eat your last meal at least two to three hours before bed, and limit your fluid intake in the evening to avoid waking up to use the bathroom.
  
• Sugar: Cutting sugar intake has been linked with better sleep, and is better for your health overall. You’ll also avoid blood sugar spikes and crashes.
  
• Alcohol is a sleep saboteur: Sure, a glass of wine might help you relax and feel drowsy, but science tells us that it disrupts the quality of your sleep. Your brain produces a stimulant to counterbalance the chemicals it produces after drinking alcohol. This is what causes you to wake up several hours after drinking at night, and makes you feel less rested the next day.
  Limit your alcohol intake, and avoid drinking close to bedtime.
  
• Avoid caffeine: Caffeine is a stimulant that can keep you awake for several hours, so it’s best to avoid it in the afternoon and evening. If you want to sleep well, avoid caffeine altogether or avoid it for at least a few hours before bedtime.
  
• Stay hydrated: Dehydration can lead to sleep disturbances, so it’s important to drink enough water throughout the day. However, it’s best to avoid drinking too much water right before bedtime to prevent the need to wake up for frequent bathroom trips.
  
• Magnesium: Magnesium plays a role in the development of serotonin, can help relax the muscles, and calms the nervous system, all of which promotes sleep. High-magnesium foods, such as pumpkin seeds, leafy greens, chia seeds, almonds, and dark chocolate, can be effective for helping to handle stress. Try incorporating more of these into your diet. We’ll talk more about these in the next section too.

Foods that’ll help you

Some foods contain nutrients that can help promote sleep, such as tryptophan, magnesium, and melatonin. Examples of these foods, let’s call them sleep-promoting foods, include nuts, seeds, bananas, kiwi, tart cherries, and whole grains. Let’s take a look at some examples of foods you can add into your diet to promote sleep.

It’s important to note here that everyone is different and what works for one person may not work for another. Additionally, while these foods may help promote sleep, they should not be relied upon as a sole treatment for sleep disorders. These are provided as helpful things that may work for you and are not a replacement for healthcare. It’s always a good idea to talk to a healthcare provider if you are experiencing ongoing sleep problems.

Great food choices

• Nuts & Seeds: We’ve already touched on some of the health benefits of nuts and seeds, as they contain magnesium. Nuts & seeds also contain tryptophan, which can help improve sleep. And they’re high in omega-3 fatty acids and can reduce inflammation. Specific nuts and seeds to focus on are flax seeds, chia seeds, almonds, and walnuts. You can add nuts and seeds to baked goods, incorporate them into oatmeal, smoothies, casseroles, and salads.

• Tart Cherries: Cherries are also a rich source of melatonin. Several studies have shown that consuming tart cherry juice can increase melatonin levels and improve sleep duration and quality. Try some cherry recipes: Cherry glazed salmon, Tart Cherry Sleepy Time Mocktail, Cherry yogurt pie, Cherry Jam, and cherry popsicles. Have you heard of the viral Cherry Sleepy Girl Mocktail? I have a delicious version of that! The Cherry Lime Mocktail may help you get some ZZZZZs!
  
• B12: Make sure you get enough B12 in your diet. As a vegetarian this is something I need to keep an eye on, as this vitamin is primarily found in animal meat, fish, eggs, and dairy. I take supplements. Getting adequate amounts of Vitamin B12 can also help with reducing stress because it promotes healthy nervous system function. When the nervous system functions correctly, the adrenal glands don’t secrete as much cortisol.
  
• Carbs: Carbohydrates can actually help you fall asleep faster. When you eat carbs, your body releases insulin, which helps tryptophan (an amino acid that helps you relax) enter your brain. Complex carbohydrates also help the body produce serotonin. Have a nice bowl of pasta for dinner a few hours before bedtime. Try Pasta in cashew cream or Easy weeknight tuna pasta.
  
• Fatty Fish: Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which have been linked to better sleep quality. Studies have shown that consuming more omega-3s can reduce the amount of time it takes to fall asleep and increase the amount of time spent in deep sleep. I have lots of seafood recipes that you’ll love like my Salmon Bowl, tuna cakes, and Smoked salmon pate.
  
• Kiwifruit: Kiwi is an excellent source of serotonin, a neurotransmitter that helps regulate sleep. Serotonin plays a vital role in promoting relaxation and reducing anxiety, making it easier to fall asleep. Additionally, kiwifruit is high in antioxidants, which can help reduce inflammation and promote overall health. Eating kiwis before bedtime may help improve sleep quality and duration.
  
• Herbal Tea Herbal teas, such as chamomile, valerian root, and passionflower, are known for their relaxing properties and are rich in flavonoid antioxidants. Chamomile tea has mild sedative properties, while valerian root tea may help calm the nervous system. Drinking a cup of herbal tea before bed can help calm the mind and body, promoting a more restful sleep.
  
• Warm Milk: Warm milk is a classic bedtime remedy that your mom may even have given you. Milk contains tryptophan, which can help promote sleep, and the warmth of the milk can have a soothing effect. Make a relaxing night time soother like my cinnamon sore throat tea.
  
• Bananas: Bananas are an excellent source of both potassium and magnesium, two minerals which can help relax muscles and promote sleep. Additionally, bananas contain tryptophan, which helps the body produce serotonin and melatonin. Try my Banana Bourbon Walnut Bread.
  
• Whole Grains: Whole grains such as oats, whole-wheat bread, and brown rice are high in complex carbohydrates and magnesium which can help regulate blood sugar levels and promote sleep. Try my Peanut Butter Oatmeal Muffins, Brown Rice Vegetable Soup, and Winter Grain Bowl.

Conclusion

Getting quality sleep is essential for our health and well being. Incorporating these foods into your diet may help you fall asleep faster, stay asleep longer. And you’ll wake up feeling more refreshed.

However, it’s important to note that diet alone cannot replace healthy sleep habits. Maintaining a regular sleep schedule, creating a comfortable sleep environment, and reducing stress are all important.

By combining healthy lifestyle habits with a sleep-promoting diet, you can optimize your sleep and improve your overall health and well-being.

If you continue to experience sleep issues despite trying these tips, consider speaking with a healthcare provider for additional support.

Thanks so much for spending a few minutes of your busy day with me!