Getting a good night’s sleep goes beyond just having a cosy bed or a dark room. Nutritionist Xena White claims that your evening sleep quality depends much on what you eat during the day. “Many people are unaware that some foods either promote or impede the quality of sleep,” Xena says. “You can set yourself up for a peaceful night by just adjusting your diet slightly.”
1. Give nutrients that help you sleep top priority.
Foods high in magnesium, tryptophan, and melatonin should be included, Xena stresses. “Magnesium helps relax the muscles and calm the nervous system,” she notes. “Wonderful sources are foods like pumpkin seeds, almonds, and spinach.”
Found in turkey, cheese, and nuts, tryptophan is an amino acid that helps create serotonin, a neurotransmitter that encourages restfulness. Foods heavy in melatonin, such bananas and cherries, also assist control sleep-wake cycles.
2. Limit Caffeine and Sugar Intake
“Caffeine is a big sleep disruptor,” Xena cautions. Although coffee is clearly the offender, she notes that caffeine is present in soda, tea, even dark chocolate. “Try cutting off caffeine at least six hours before bed if you find difficulty sleeping.” Sugar can also cause energy surges and crashes, which increases difficulty falling and staying asleep. Xena advises selecting protein-rich foods that help to maintain blood sugar levels rather than sugary snacks.
3. Eat Lighter in the Evening
Late-night large meals or overindulgence might make falling asleep difficult. “Your body needs time to digest,” Xena counsels. ” Try to have your last major meal three hours before bed.” If hunger strikes later, she advises light, protein-based snacks as Greek yoghurt or a handful of almonds.
4. Watch Timing but Stay Hydrated
While consuming too much liquid close to bed may cause frequent bathroom trips, dehydration can cause restless sleep. “Sip water throughout the day, rather than chugging a lot before bed,” Xena says. Herbal teas such as valerian root and camomile can also help one relax without disturbing others.
“Good nutrition starts good sleep,” Xena advises. “Your sleep quality will naturally improve by choosing wise foods.” These techniques help you get up feeling more rested and ready to face the day.
