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5 Sleep-Friendly Nutrients
What you eat in the hours leading up to bedtime can either support your body’s natural sleep cycles or short-circuit them. Specific nutrients work behind the scenes to regulate hormones, calm the nervous system, and stabilize your blood sugar while you rest.
1. Magnesium for Muscle Relaxation and Deeper Sleep
Magnesium helps quiet the nervous system and supports slow-wave (deep) sleep and significantly increases in sleep time while decreasing early morning awakening.
How to get it: Add leafy greens like spinach, magnesium-rich seeds like pumpkin, and bananas to your daily meals.
2. Tryptophan to Increase Sleep Time
Tryptophan is an amino acid that helps the brain produce serotonin, which is then converted into melatonin, the hormone that signals it’s time to sleep. Research shows that tryptophan increases total sleep time, reduces waking time, and number of awakenings.
How to get it: Turkey, eggs, oats, and even tofu are natural sources.
3. Omega-3 Fatty Acids to Support Circadian Health
EPA and DHA support melatonin production and help regulate the body’s internal clock. SOme studies have found a correlation between Omega-3 levels and sleep quality, as well as improved sleep in people with type 2 diabetes.
How to get it: Found in fatty fish like salmon and in flaxseeds
4. Protein + Fiber-Rich Vegetables Stabilize Blood Sugar Overnight
These support overnight glucose stability, which leads to deeper sleep by promoting slow-wave sleep and reducing REM-related arousals.
How to get it: Grilled salmon with roasted Brussels sprouts, lentil soup with leafy greens, eggs and sautéed spinach, chicken and cauliflower rice stir-fry, or tofu with bok choy and mushrooms.
5. Melatonin to Improve Sleep Onset and Quality
Melatonin is a hormone naturally produced by the body to signal that it’s time to sleep. Levels rise in the evening and fall in the morning, helping to regulate your circadian rhythm. Eating foods that contain small amounts of melatonin may help support this cycle and improve sleep onset and quality, especially when consumed in the evening.
How to get it: Tart cherries, walnuts, pistachios, and warm milk all contain natural melatonin.
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