Nutrition can affect everything from energy levels to disease prevention to stress relief. Food choices also have the power to encourage or discourage a good night’s sleep. Unfortunately, numerous studies have shown people who are sleep deprived are more likely to eat unhealthy, high-calorie foods. To break this vicious cycle, you’ll need to rethink your eating habits from morning until night. Several small meals throughout the day, for example, will help you sleep better. Eating a large meal late at night, however, can disrupt your body’s sleep cycle.
Certain vitamins and minerals have been linked to relaxation and sleep. According to Fitness, B vitamins, calcium, zinc, iron, and copper are all beneficial to people looking to sleep soundly, so seek out foods that deliver these nutrients. Potassium, magnesium, vitamin D can also be helpful. Tryptophan, an amino acid that helps make you sleepy when combined with carbohydrates, is another commonly-cited sleep aid.
It’s important to pay attention to your body’s specific needs. People who suffer from gastrointestinal issues stemming from dairy or gluten intolerance should definitely avoid these foods at night. Ultimately, you’ll have to listen to cues from your own body to discover what makes you feel calm, relaxed, and ready for bed. To help give you a head start, here are seven foods that can help you settle in for a full night’s sleep.
Grab some fresh cherries or a glass of cherry juice before bed, and you can start catching Zs in no time. Researchers have found drinking tart cherry juice right before bed helps you fall asleep. Some studies suggest it is more effective than taking melatonin supplements.
A glass of warm milk before bed has long been thought of as the ultimate sleep remedy. Since calcium promotes relaxation and has a calming effect on the body’s nervous system, try drinking milk or a non-dairy milk substitute that’s calcium-fortified before you start your nighttime routine.