Eat These Foods for Better Sleep


Sleep is a wonderful thing. Practicing good sleep habits, like getting the recommended 7-9 hours per night, can help with weight management, hormone balance, energy, mood and muscle recovery.

Did you know there are foods that can help increase sleep, as well as foods that could hurt your sleep?

To help you sleep, it is advised to not eat a large or high fat meal within 3 hours of bedtime. However, there are food items that can help promote sleep, as a before bed-time snack. Foods that contain melatonin, tryptophan, or complex carbohydrates, as well as a cup of caffeine-free tea like chamomile or peppermint, will all help you relax.

  • Complex Carbohydrate sources include popcorn, sweet potatoes, and whole grain cereal. It is best to avoid white, refined carbohydrates that digest quickly.
  • Melatonin sources included nuts, cherries, bananas, pineapple, oranges and berries.
  • Tryptophan sources include the very popular turkey, but milk, low fat cheese and cottage cheese are also sources.
  • Fish, like tuna and salmon.

On the other hand, there are food items that can hurt your sleep! Caffeinated and alcoholic beverages, and high fat, high sugar foods should be avoided before bed-time. These foods interrupt the different sleep phases, so you may be sleeping but you never really get into the deep, restful sleep that our bodies and mind need.

Eat healthy, sleep healthy, be healthy - Happy Dreaming!