• Emily

Quick Nutrition Tips to Improve Your Sleep

Sleep is the foundation of good health. It gives your body time to rest and recover while supporting your heart health and immune system.


So when you have trouble sleeping night after night your health suffers too. But what if you could make a few diet changes and reverse the trend of your negative sleep patterns?


Below is a list of diet tips to help you sleep better.


1. Avoid Spicy Foods


Spicy foods can cause symptoms of acid reflux and heartburn which disrupt sleep. Symptoms are worse during the night because of the natural prone body position as you sleep.


Spicy foods with red pepper are also known to increase the body's core temperature. When your body becomes overheated it interrupts the natural drop in body temperature that usually happens while you sleep.


Enjoy spicy food at least three hours before bedtime to avoid disrupting your sleep.


2. Avoid Alcohol


Many people believe that alcohol helps them sleep. And while it may help a person fall asleep, it often wakes them up during the night. The effects of the alcohol wear off, and usually during the most important part of the sleep cycle.


Drinking in moderation along with proper hydration is the best way to avoid sleep interruptions from alcohol.


3. Kiwi and Tart Cherry

Kiwi and tart cherry are known to have natural melatonin to support sleep health. Studies found that one to two servings of kiwi or tart cherries improved amount of sleep and quality of sleep.


4. Fatty Fish and Nuts


Consuming a diet with fatty fish and nuts has been connected to better sleep patterns. It may not be useful right before you fall asleep but it can help with long-term sleep patterns.


The nutrients in fish and nuts including omega-3s, magnesium, vitamin D, and zinc help the body regulate melatonin and serotonin levels.


Balanced Diet


While the specific diet tips above are directly connected to sleep habits, a generally well-balanced diet is the best way to get high-quality sleep night after night.


Keeping a healthy weight is linked to better sleep, energy levels and recovery. Exercising regularly can also help you fall asleep and stay asleep.


Sleep Better Tonight


Diet, exercise, and a sleep hygiene routine can promote an overall better night's sleep and in turn better physical, mental, and emotional health.


If you're still having trouble sleeping, check out my blog on novel techniques to fall asleep.

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