The Sleep Diet: Best Foods to Eat for Better Sleep

What you eat (and when you eat it) has a profound effect on the quality of your sleep. Certain foods contain natural compounds that promote relaxation and regulate your sleep-wake cycle.

1. Foods High in Melatonin

Melatonin is the hormone that signals to your body that it's time to sleep.

• Sources: Tart cherries (or tart cherry juice), walnuts, pistachios, and almonds (Kaiser Permanente, n.d.).

2. Magnesium-Rich Foods (The Muscle Relaxer)

Magnesium helps relax muscles, aids in energy production, and is linked to decreased anxiety, all of which support restful sleep (Kaiser Permanente, n.d.).

• Sources: Avocados, dark leafy greens (spinach), bananas, pumpkin seeds, and dark chocolate.

3. Tryptophan Sources

Tryptophan is an amino acid precursor to the sleep-regulating hormone melatonin.

• Sources: Warm milk, poultry (chicken/turkey), and seeds (pumpkin, sesame).

• Action: A small, easily digestible evening snack of warm milk with a pinch of nutmeg and turmeric is a traditional relaxant.

4. Herbal Teas (The Soothing Ritual)

Sipping a warm cup of herbal tea creates a soothing bedtime ritual.

• Sources: Chamomile and Passionflower teas are known for their calming effects that promote good sleep quality (Kaiser Permanente, n.d.). Crucially: Choose non-caffeinated options.

The Golden Rule: Avoid eating any large or heavy meals too close (within $\text{2}$ hours) to bedtime. Also, avoid alcohol and caffeine at least $\text{6}$ hours before sleep, as both disrupt the deepest stages of sleep.