Having trouble sleeping? The quantity and quality of your sleep impacts your daily life. According to research by the Sleep Foundation, more than 1/3 of adults in the United States sleep less than 7 hours per night on average. We all know how important nutrition and exercise are for our health and well-being. Sleep is just as important. While you’re sleeping, your body repairs itself and works to restore your health.

Sleep and diet
Sleep can impact your nutrition and vice versa. Most of us have experienced how food can impact our alertness, such as getting a boost of energy after drinking caffeine or being tired after eating a big meal. Still, nutrition and sleep are related in greater ways.

Poor Sleep Culprits

  • Lack of sleep promotes poor nutrition choices.
  • Sleep affects the levels of your hunger hormones, cortisol and ghrelin.
  • Sleep deprivation adds stress to the body making weight loss more difficult.
  • Alcohol may help you fall asleep but can disrupt your sleep throughout the night and decrease quality of sleep.
  • Caffeine is a stimulant that may keep you awake if consumed too late in the day.
  • Heavy foods, spicy foods and high-fat foods can cause symptoms that make falling asleep difficult.

Sleep Promoters
A few foods, macronutrients and micronutrients promote sleep. These foods contain magnesium, melatonin, tryptophan, carbohydrates and/or protein.

Magnesium
Magnesium is a mineral in the body that is involved in many reactions including energy production, protein formation, muscle movements, bone and DNA formation and blood pressure, blood sugar and nervous system regulation. Magnesium is involved in regulating other hormones and minerals which improve sleep. Magnesium-rich foods include:

  • Nuts, seeds and legumes
  • Whole grains: wheat, oats, barley, buckwheat and quinoa
  • Dairy (lower fat)
  • Dark chocolate
  • Avocado
  • Tofu
  • Fatty fish
  • Bananas

Melatonin
Melatonin is a hormone naturally secreted by the brain to help you fall asleep and stay asleep. Melatonin-rich foods include:

  • Tart cherries, tart cherry juice
  • Goji berries
  • Eggs
  • Milk
  • Fish
  • Nuts
  • Rice
  • Oats

Tryptophan
Tryptophan is an amino acid found in foods containing proteins. It is involved in the body’s processes that increase the production of serotonin and melatonin. Tryptophan-rich foods include:

  • Turkey
  • Chicken
  • Milk
  • Canned tuna
  • Oats
  • Cheese
  • Nuts
  • Seeds
  • Bread
  • Chocolate
  • Fruits

Bedtime Snack Ideas
There is no magical cure for quality sleep. However, increasing the “sleep promoter” foods may help. Snacks containing magnesium, melatonin or tryptophan include:

  • Whole grain cereal with low-fat cow’s milk or almond milk
  • Nut butter or low-fat cheese on whole grain toast or crackers
  • Yogurt and berries or a banana
  • Apple or pear with nut butter or low-fat cheese
  • Low-fat chocolate milk
  • Trail mix: almonds, pistachios and dried cherries

For additional meal and snack ideas to help you get a better night’s sleep or other personalized nutrition advice, schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Blog provided by Emma Cone, University of Oklahoma Dietetic Intern, and Cooper Clinic Nutrition.