How to Eat Your Way to Better Sleep

In our busy lives, good sleep is essential, yet many struggle to achieve quality rest. One often overlooked factor in getting better sleep is nutrition. Recent insights from Dr. Piril Hepsomali, a psychologist and sleep researcher, on the Instant Genius podcast, highlight how certain foods and eating habits can significantly impact your sleep quality.

Foods and Ingredients to Help You Sleep

1. Complex Carbohydrates and Tryptophan

Foods rich in complex carbs—like oats, sweet potatoes, and whole grains—can encourage the body to produce serotonin, a precursor to melatonin, the sleep hormone. Tryptophan, an amino acid found in turkey, chicken, and nuts, also aids in melatonin production. Pairing tryptophan-rich foods with complex carbs can maximize their sleep-inducing effect.

2. Magnesium and Potassium-Rich Foods

Magnesium is known to promote muscle relaxation and improve overall sleep quality. Foods high in magnesium, such as leafy greens, almonds, and bananas, can ease tension in the body and mind before bed. Bananas also provide potassium, which supports nerve function and can help prevent disruptive muscle cramps during sleep.

3. Avoid Stimulants

Limiting caffeine in the hours leading up to bedtime is crucial. Dr. Hepsomali explains that caffeine can linger in the system for hours, disrupting your ability to fall and stay asleep. Instead of an evening coffee or tea, consider a relaxing herbal option like chamomile or valerian root, which have natural calming properties.

4. The Timing of Your Meals

Timing is equally essential. Large, heavy meals close to bedtime can disrupt sleep as the body works to digest food. Aim to finish your last meal at least two to three hours before going to bed, allowing your body to focus on rest rather than digestion.

5. Healthy Fats for Satiety

Healthy fats from sources like avocado, fish, and nuts help keep you feeling full and may prevent waking up hungry in the middle of the night. Incorporating small amounts of these fats into your dinner can promote more sustained sleep without causing digestive issues.

6. Avoid Sugary Foods

High-sugar snacks before bed can spike blood sugar levels, leading to an energy crash and potentially waking you up in the middle of the night. For a healthier evening snack, reach for protein-rich options like Greek yogurt or a small handful of nuts.

A Balanced Diet for a Restful Night

Incorporating these foods into your daily routine can not only improve your sleep quality but also contribute to overall health. From complex carbs to magnesium-rich foods, the choices you make during the day lay the groundwork for restful nights. Adjusting your diet to include these sleep-friendly options could be the key to waking up refreshed and recharged.

For those interested in diving deeper, this podcast episode offers additional insights into how lifestyle and dietary adjustments can help optimize your sleep environment and habits.

Click here to listen to the podcast.

By eating for sleep, you’re taking an essential step toward enhancing your body’s natural rhythms.

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie