How to improve sleep through proper nutrition?

Some foods have sedative properties.

If you do not get enough sleep, you will feel tired.

Good sleep is critical to our health and gives the body time to rest and recover, so solving the problem of how to improve it is a critical part of the science of sleep.

Read also: Optimal sleep duration: is everything individual?

Lack of sleep can adversely affect not only mood but also motor function and the immune system. Experts explain how dietary adjustments can improve sleep.

Health problems due to lack of sleep

Sleep problems are widespread. Often, simple measures, such as relaxation techniques, can help people sleep better. Many people are not aware that diet also plays an important role.

In a recent article from the famous Cleveland Clinic (USA), experts explain what foods can help improve sleep health.

Do not sleep lightly

“Sleep does not get enough attention,” says Dr. Michael Roizen. “We prefer to work late, watch TV, or use social media.” “Our body just can not close or health problems make it difficult to sleep or fall asleep.”

Sleep deprivation should not be taken lightly.

One of the worst consequences of lack of sleep is a strong inflammatory response that your body uses to deal with problems.

After all, too short a night’s rest can lead to a weakened immune system, memory problems, anxiety, and even obesity.

One of the worst consequences of lack of sleep is a strong inflammatory response that your body uses to deal with problems. “If your body never shuts down to rest, that response remains high,” explains Dr. Roizen.

The attacking cells of your immune system begin to destroy healthy cells, increasing the risk of heart disease, diabetes and arthritis.

Excess weight

For those who do not get enough sleep on a regular basis, there is another problem – lack of sleep leads to a constant feeling of fatigue. And when you feel tired, your body wants to increase its energy levels, so it resorts to the fastest solution – fast carbs, and the fastest is sugar.

As a result, many sleep-deprived people are more likely to crave sweets, which increases their risk of becoming overweight.

“As with many other health problems, lifestyle changes can help improve sleep,” says Dr. Roizen. Nutrition is also very important here.

How does it work?

“Serotonin, with which our food is closely linked, is one of the most important human hormones, which, like vitamins B6 and B12, as well as folic acid, has an excellent ability to promote healthy sleep,” she explains. nutritionist Kristin. Kirkpatrick.

Eating foods high in fiber and low in fat leads to deeper and more restful sleep.  Photo: Danijela Maksimovic /

“To prepare for sleep properly, choose foods that help calm and increase serotonin levels,” recommends the expert.

Although there are no magic foods that cause instant drowsiness, research shows that foods that are high in fiber, while saturated fats and simple carbohydrates, on the other hand, are present in small amounts, can help fall into the hands of Morpheus.

In fact, a study published in the Journal of Clinical Sleep Medicine found that eating foods high in fiber and low in fat resulted in deeper, more restful sleep.

The following foods are believed to have a beneficial effect on sleep:

  • Complex hydrocarbons. Choose wholemeal bread, cereals, wholemeal pasta and brown rice. Avoid simple carbohydrates, including white bread, pasta and sweets, as well as various cookies, cakes, pastries and other high-sugar foods. They tend to reduce the quality of sleep, along with a drop in serotonin levels in the body.
  • Lean proteins. Lean proteins include low-fat cheese, chicken and fish. These foods are rich in the amino acid tryptophan, which tends to increase serotonin levels. Tryptophan is also found in egg whites, soy and pumpkin seeds. Avoid fatty cheeses, chicken wings or fried fish. They need more time to be digested and can affect your sleep.
  • Fats good for the heart. Unsaturated fats not only promote heart health, but also increase serotonin levels. For example, peanut butter (read the label to make sure peanuts are the only ingredient) and nuts such as walnuts, almonds, cashews and pistachios. Avoid foods high in saturated and trans fats, such as chips, chips and other high-calorie snacks. They reduce serotonin levels.
  • Foods high in magnesium. Like tryptophan, the nutrient magnesium has been linked to improved sleep quality. Add a leafy vegetable like spinach to dinner, which is rich in magnesium. Nuts, seeds, avocados and black beans are also foods rich in magnesium.
  • Calming drinks. Some drinks can help or hinder sleep. Relaxing bedtime drinks include warm milk or herbal teas such as chamomile or mint. With regard to caffeinated beverages, experts recommend that if you have trouble sleeping, try to drink the last cup before 14:00. Caffeine can affect people in different ways and even the slightest amount of stimulant can affect the quality of your sleep.
  • Fresh herbs. Fresh herbs can have a calming effect on the body. For example, sage and basil contain chemicals that reduce stress and promote sleep. However, avoid herbs such as red or black pepper at night, as they have a stimulating effect.

Snacks to improve sleep

A well-chosen snack also helps improve sleep.  Photo: Tatiana Bralnina /

Some snacks can also help prevent flying and spinning in bed. There are many different recipes on the Internet that you can use in the fight for healthy sleep.

Most experts recommend the following products:

  • Try eating a banana with low fat yogurt.
  • Eat low-fat cottage cheese with some 100% whole grain crackers.
  • Enjoy an apple with mozzarella cheese.
  • Sour cherry juice also promotes sleep.

In addition to a set of products, do not forget that you should snack in moderation and also, if you have persistent sleep problems that do not subside within a few days, consult your doctor.

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