How to Use Diet to Get Better Sleep

Diet and nutrition have a big connection to get better sleep. If you have poor dieting habits and you’re not getting good nutrition, then it should come as no surprise that you’re not getting a good night’s sleep. Poor nutrition coupled with bad sleeping habits can then play havoc with both your physical and mental health.
Even if you think that you’re on a good diet, it could come at a cost. We all need some balance when it comes to our eating habits!

Drinking a cup of coffee upon waking up in the morning can be a good thing. However, knocking back a couple in the evening and loading up with caffeine is a habit you may want to get rid of. Caffeine is a stimulant, and drinking it at night is a good way to stuff up your night’s sleep.

So What to Consume Then?

Nutritious foods and drinks are obviously great for the mind and body. But what should you be taking more of in order to improve your sleep? Well, the good news is there’s a large range of foods and beverages that have nutrients that can help you sleep better.

One example is salmon. It’s very rich in vitamin D and protein, which are great nutrients to induce a nice restful sleep.

Green tea too is a great option! It has theanine, a substance that can relax your muscles and nerves. Oolong tea also has theanine. However, some teas have little large amounts of caffeine in them. It’s recommended that you avoid tea when it’s getting close to your bedtime. Four hours before you go to bed is fine. There are also tea products that are caffeine-free, why not try those out?

Another important nutrient that can induce relaxation and help you sleep better is Tryptophan. It’s the nutrient that aids the body in producing serotonin, the substance that makes the brain send instructions to the body to relax and take a rest. The following foods are rich in tryptophan and are well worth including in your daily diet!

• Milk
• Nuts2
• Chicken
• Fish
• Cheese
• Pumpkins

Most, if not all, plant-based foods such as fruits and vegetables contain all the necessary minerals and vitamins that will help you sleep like that of a baby. Green leafy veggies, such as spinach, are great sources of most sleep-inducing nutrients.

So What Now?

If sleeping problems continue to affect you, then you really should consult your doctor and get some specialist help. It’s likely that he or she would recommend some major improvements to your diet and nutrition. At a more basic level, you may want to also change your current mattress to a more comfortable one, a mattress that is more conducive to rest and relaxation.

Reference:
Zayed, A _M.D. “Nutrition Tips for a Better Night’s Sleep.” Suppwise.