Sleep plays a vital role in our daily life, from memory consolidation to physical recovery. However, getting enough quality sleep can be a challenge for many. One factor that many people overlook as an influencer of sleep is their nutrition.

What we eat can have a significant impact on our sleep quality, and there are allies we can gravitate towards and enemies we should avoid to get the most restorative sleep.

Ally #1: Magnesium

Magnesium is a mineral that has positive effects on our sleep quality. It helps to regulate neurotransmitters that calm the brain, decrease cortisol levels, and regulate our internal body clock, known as the circadian rhythm.

Studies show that magnesium supplementation can help reduce sleep onset and increase sleep duration, especially in people who have insomnia or restless leg syndrome.

You can find magnesium in a variety of foods, including nuts, seeds, leafy greens, and whole grains. However, if you struggle to get enough magnesium in your diet, you can consider taking a magnesium supplement.

The recommended dose for adults is 310-420mg per day.

Ally #2: Tryptophan-rich Foods

Tryptophan is an amino acid that is found in many foods, including poultry, dairy, and soy products. Tryptophan helps to produce serotonin, a neurotransmitter involved in regulating mood and sleep.

It also converts into melatonin, which controls our body’s natural sleep-wake cycle.

Consuming foods rich in tryptophan has been shown to improve sleep latency, total sleep time, and sleep efficiency.

Therefore, it’s recommended to include tryptophan-rich foods in your dinner, which can help you relax and prepare your body for sleep.

Ally #3: Tart Cherry Juice

Tart cherry juice is a natural source of melatonin, the hormone responsible for regulating our sleep-wake cycle. Studies show that drinking tart cherry juice can increase total sleep time by up to 84 minutes per night.

Tart cherry juice also has anti-inflammatory compounds, which can help to reduce muscle soreness and inflammation after exercise, allowing us to recover and sleep better.

Ally #4: Vitamin B6

Vitamin B6 is an essential nutrient involved in the production of neurotransmitters that regulate our mood and sleep, such as serotonin and melatonin. It’s found in many foods, including poultry, fish, bananas, and sweet potatoes.

Studies show that vitamin B6 supplementation can improve sleep quality, reduce sleep onset, and increase sleep duration in adults with poor sleep quality. However, it’s recommended to get your vitamin B6 from whole foods rather than supplements.

Enemy #1: Caffeine

Caffeine is a stimulant that we consume in coffee, tea, chocolate, and some soft drinks. It stimulates our nervous system, making us feel alert and awake, but it can also disrupt our sleep.

Caffeine’s half-life is approximately 5 hours, meaning it takes about 5 hours for 50% of the caffeine you consumed to be eliminated from your system.

Consuming caffeine in the late afternoon or evening can make it difficult to fall asleep and reduce sleep quality. Therefore, it’s recommended to avoid caffeine after 2 PM or reduce your overall caffeine intake if you struggle with sleep.

Enemy #2: Alcohol

While alcohol can make us feel drowsy and fall asleep faster, it can also disrupt our sleep architecture and reduce sleep quality. Alcohol suppresses our REM sleep, which is vital for cognitive function and memory consolidation.

Moreover, alcohol is a diuretic that increases urine production, leading to more frequent bathroom trips during the night and disrupting our sleep pattern.

Therefore, it’s recommended to limit alcohol consumption and avoid drinking before bedtime to promote better sleep.

Enemy #3: Sugary Foods

Sugary foods are bad for our health in many ways, and they can also affect our sleep quality. Consuming sugar can spike our blood sugar levels, leading to an energy crash and difficulty falling asleep.

Moreover, sugar consumption can also cause night sweats, leading to disrupted sleep. Therefore, it’s recommended to limit your sugar intake and avoid consuming sugary foods before bedtime if you want to achieve better sleep.

Conclusion

Getting quality sleep is essential for our physical and mental well-being. Our nutrition plays a vital role in promoting better sleep quality, and there are allies and enemies we should be aware of.

Consuming foods rich in magnesium and tryptophan, drinking tart cherry juice, and getting enough vitamin B6 can positively influence our sleep quality.

On the other hand, avoiding caffeine, alcohol, and sugary foods can help us achieve a more restful sleep at night.