Enjoy better sleep by eating balanced meals at the right time.
Do you feel groggy and unfocused during the day? You could be missing out on quality sleep. Thankfully, the secret to a restful night might be lying right in your kitchen!
The connection between what we eat and how well we sleep is profound, with certain nutrients acting as powerful allies for restorative rest. By understanding the dietary factors that influence our sleep quality, we can make intentional food choices that not only enhance our slumber but also boost our energy levels for the day ahead.
Let’s delve into the sleep-diet connection and explore how to optimize our meals for better sleep!
Foods for Better Sleep Quality
Key nutrients, such as tryptophan, magnesium, and omega-3 fatty acids, promote better sleep, while certain foods can compromise your rest. You can make healthier choices that lead to more restful nights and energized mornings by understanding how your diet influences sleep quality
Tryptophan
We’ve all heard someone say they were ready for a nap after Thanksgiving dinner. Tryptophan, found in turkey and fish, helps our bodies produce serotonin, a hormone that affects mood, anxiety, appetite, pain, and sleep.
Magnesium
Magnesium helps control numerous body processes, including muscle regulation and nerve function. Studies show that magnesium promotes relaxation by activating the parasympathetic nervous system, regulating melatonin, and binding to Gamma-Aminobutyric Acid (GABA) receptors to quiet your nervous system.
According to Harvard Medical School, magnesium-rich foods include:
- Spinach and other green, leafy vegetables
- Baked potato with skin
- Kidney beans
- Seeds, nuts, and legumes
- Milk, yogurt, and some other milk products
- Whole grain cereals, oatmeal, and bran flakes
- Bananas
Suppose you don’t think you can eat enough magnesium-rich. In that case, the nutrient can be absorbed transdermally through a foot massage with magnesium oil before bedtime. Magnesium supplements are also available over-the-counter. Consult your healthcare provider before adding supplements to your diet.
Omega-3 Fatty Acids
Eating a diet high in Omega-3s can improve sleep quality by increasing the amount of sleep you get. Look for foods such as:
- Salmon, mackerel, tuna, herring, sardines
- Flaxseed, chia seeds, walnuts
- Plant oils like olive and coconut
Foods That Contribute to Poor Sleep Quality
It’s essential to avoid certain foods and beverages if you want to improve your nightly Zzzzs. Avoid caffeine and other stimulants, sugary snacks, alcohol, and heavy meals at least three hours before bedtime or earlier. Foods and beverages that impact sleep quality include:
- Acidic Foods: Onions, tomatoes, garlic, citrus fruits, dark chocolate, and peppermint can trigger acid reflux, making it hard to get a rejuvenating night’s sleep.
- Alcohol: Alcohol might make you fall asleep faster, but can disrupt sleep throughout the night.
- High-Fat Foods: Butter, cheese, fatty cuts of meat, and fried foods are harder to digest and can make you feel too full to sleep.
- Sugary Foods: You don’t need an energy boost in the evening! Sugary foods at night can make it harder to fall and stay asleep.
- Spicy Meals and Condiments: Limit your consumption of fiery dishes and sauces in the evening to reduce your risk of heartburn.
Meal Timing and Sleep
Most of us have heard of the circadian rhythm, which controls bodily functions such as metabolism, energy levels, body temperature, hunger—and, importantly, sleep and wake times. Genes, hormones, and external factors like sunlight, exercise, and food intake all affect our circadian rhythm.
The relationship between the timing of our food intake and our circadian clock is called chrononutrition. When there’s a deviation from our chrononutrition, such as skipping breakfast or giving in to late-night cravings, our circadian rhythm can become disrupted, throwing our body processes out of sync.
To keep our circadian rhythm consistent so we get enough rejuvenating sleep each night, follow these meal timing suggestions from John Hopkins Medicine:
- Eat a healthy, nutritious breakfast every morning.
- Eat a light, early dinner as the last meal of the day.
- Avoid late-night meals or snacks.
- Consume foods in the morning and from 5 to 7 p.m. for optimal health.
Practical Tips for Improving Sleep Through Diet
The United States Department of Agriculture and the Department of Health and Human Services provide dietary guidelines at various intervals. The 2015-20 Dietary Guidelines for Americans include the following five overarching guidelines for mealtimes and snacking:
- Follow a healthy eating pattern throughout your lifespan.
- Focus on variety, nutrient density, and amount.
- Limit calories from added sugars and saturated fats, and reduce sodium intake.
- Shift to healthier food and beverage choices.
- Support healthy eating patterns.
Eating to improve sleep can be a simple and enjoyable experience! Explore these suggestions to maximize the benefits of your three main meals each day.
Energize Your Body with a Healthy Breakfast
A high-protein breakfast helps you feel full, gives you an energy boost, and sets you up to make healthier food choices throughout the day. If you track your calories and nutrient intake, aim for 30 grams of protein for breakfast. Switch out a sugary cereal for high-protein breakfast options like:
- Greek Yogurt and Granola Parfait
- Breakfast Burrito
- Cottage Cheese with Fruit and Nuts
- Avocado Toast with Smokes Salmon
The Right Lunch Can Ease the Afternoon Slump
We’ve all been there. Three o’clock in the afternoon rolls around, and our minds start to wander, or our eyelids suddenly feel heavy. Fortunately, you can ward off the dreaded afternoon slump with the right foods at lunchtime! Again, a protein-packed lunch is a good way to get the energy you need to complete your daytime tasks.
Whether you’re taking an hour lunch break, need a quick bite for the car, or have the kitchen at home to yourself, there are countless delicious lunch options to meet your needs, such as:
- Avocado and Egg Sandwich
- Quinoa Pear Salad with Spinach, Cranberries, and Pecans
- Protein-packed salads with Spinach, Tomatoes, Tuna/Salmon, and Avocado
- Lentil and Barley Vegetable Soup
- Chicken Burrito Bowl with Rice and Beans
Embrace an Ideal Dinnertime
Dinner might be your last chance to get the essential vitamins and nutrients that you need for better overall health—and a great night’s sleep! It also is a perfect time to start winding down for the day and enjoy some time socializing with family or friends.
According to the Cleveland Clinic, people report sleeping better when they eat an early dinner. Eating an early dinner at least three hours before bedtime gives your body time to digest food and allows your blood pressure to rise and fall properly. Balance your plate with proteins and high-fiber vegetables and keep starches and fat to a minimum to improve your overall sleep quality.
If you can’t manage an early dinner, make smarter food choices—and don’t stress about timing. You can make up for frequent late dinners by making lunch your biggest meal of the day or eating a lighter dinner.
Need suggestions? Try these tasty and light dinner options:
- Grilled Fish with Leafy Greens
- Vegetable Stew with a Lean Meat and Beans
- Shrimp and Vegetable Stir-fry
However, a late dinner means that you need to speed up your food’s digestion. Take a short walk around the block, wipe down the kitchen counter, sweep, mop, or vacuum, or do another moderate activity to promote better digestion. If you prefer to workout in the evening, make sure to keep it light.
Healthy Eats for Better Sleep
Understanding the intricate relationship between your diet and sleep is a powerful step toward a healthier and more vibrant life. By making intentional choices about what you eat, you can unlock the potential for restorative sleep that rejuvenates your body and mind. Embrace the nutrients that promote a restful sleep, and be mindful of the foods that can disrupt it. Rise to the challenge—revamp your meals, prioritize your sleep, and watch as your days become filled with vitality, focus, and joy.
Want to learn more about what foods and drinks to eat and avoid? Check out these two videos from the Better Sleep Council’s sleep expert, Lissa Coffey:
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