by Erin D Marion - Published 6 months ago

Eat for Sleep: 7 Impactful Tips

A strong connection exists between what we eat and how well we sleep. Eating too much processed food, saturated fat, sugar, and salt can lead to poor sleep. The opposite is also true: Poor sleep can cause us to eat more, disrupt our hunger hormones, and make us choose less healthy foods. The following tips can help improve both your diet and your sleep because they are interconnected.

Seven Ways to Improve Your Diet for Better Sleep

1. LIMIT YOUR SATURATED FATS

Eating too much saturated fat can shorten and worsen sleep. To lower your saturated fat intake and improve sleep, eat less meat and dairy. Instead, focus on healthier plant-based fats like olive oil, tofu, nuts, and avocados.

2. TRY A MEDITERRANEAN DIET

Research suggests that the Mediterranean diet can help you sleep better. This diet draws inspiration from the eating habits of people living around the Mediterranean Sea, like France, Spain, Greece, and Italy. While there are no strict rules, this diet is rich in heart-healthy fats such as olive oil and nuts. It also emphasizes fruits, vegetables, whole grains, and beans, along with lean proteins like seafood and poultry. Red meat and sugar should be limited to a few times a month.

3. SNACK ON NUTS AND SEEDS

Nuts and seeds can help with sleep. For example, walnuts are rich in tryptophan, an amino acid that helps the body produce melatonin and serotonin. Melatonin regulates sleep while serotonin regulates mood, appetite, pain, and sleep. Try snacking on nuts or drinking a warm glass of nut milk before bed.

4. GET A DAILY DOSE OF MINERALS

Bananas and whole grains contain minerals like magnesium and potassium that are good for sleep. Magnesium deficiency can lead to poor sleep. However, getting more magnesium than you need doesn't have additional benefits.

5. ADJUST YOUR MEAL TIME

There isn't a strict rule about when to have your last meal before bed. It's different for everyone, so experiment with meal times to find what works best for you and adjust your meals accordingly. This also depends on how much and what you eat, so pay attention to those factors.

6. BE AWARE OF YOUR BEVERAGE INTAKE

It's not just about what you eat. Beverages also affect sleep quality. Staying hydrated is important for a good night's sleep, but caffeine, alcohol, or sugary drinks too close to bedtime can cause restlessness. Try to stay hydrated throughout the day, rather than drinking a lot of water right before bed. Otherwise, you might wake up in the middle of the night to use the bathroom!

7. CONSIDER YOUR OVERALL LIFESTYLE

The link between nutrition and sleep is complex, especially when you consider other factors like stress, exercise, and environment. (Anyone else have trouble sleeping while traveling?) Think of your overall health as a puzzle, and try to connect all these pieces together. Eventually, it'll all make sense.