Good sleep is essential for overall health and well-being. Many people struggle with falling asleep or staying asleep throughout the night. Interestingly, what you eat can have a significant impact on your sleep quality. Adopting certain eating habits can help you enjoy more restful and rejuvenating sleep.

One important habit is timing your meals appropriately. Eating too close to bedtime can disrupt your sleep, as your body is still digesting food when it should be winding down. Experts recommend finishing your last meal at least two to three hours before going to bed. This allows your digestive system to settle and promotes better sleep.

Another helpful strategy is focusing on foods rich in sleep-promoting nutrients. Foods high in magnesium, such as leafy greens, nuts, and seeds, support relaxation and muscle function. Additionally, tryptophan-containing foods like turkey, eggs, and dairy can increase serotonin production, which helps regulate sleep cycles.

Limiting caffeine and sugar intake, especially in the afternoon and evening, is also crucial. Caffeine is a stimulant that can interfere with your ability to fall asleep, while excessive sugar can cause energy spikes and crashes, disrupting your natural sleep rhythm. Opting for herbal teas or water instead can be beneficial.

Including complex carbohydrates in your evening meal can aid in sleep by increasing the availability of tryptophan to the brain. Whole grains, sweet potatoes, and legumes are excellent choices. These foods stabilize blood sugar levels and promote the release of calming brain chemicals.

Lastly, maintaining hydration is key, but avoid drinking large amounts of fluids right before bedtime to minimize nighttime bathroom trips that interrupt sleep. Sipping water throughout the day and tapering off in the evening helps maintain balance.

Incorporating these five eating habits into your daily routine can significantly improve your sleep quality. By timing meals wisely, choosing nutrient-rich foods, limiting stimulants, including complex carbs, and managing hydration, you set the stage for restful nights and energized days.

Read more at NPR