
Foods That Improve Sleep: What to Eat and When
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Introduction
Your diet doesn’t just fuel your day—it can also determine how well you sleep at night. Certain foods contain nutrients that promote relaxation, support hormone production, and prepare your body for restful sleep. In this guide, we’ll explore the best sleep-friendly foods, when to eat them, and how they can enhance your nightly rest.
How Diet Affects Sleep
The connection between food and sleep is rooted in the body’s chemistry. Certain nutrients play key roles in the production of sleep-regulating hormones like melatonin and serotonin. Here’s how your diet impacts sleep:
• Regulates Hormones: Nutrients like tryptophan, magnesium, and vitamin B6 are precursors to melatonin.
• Stabilises Blood Sugar: Balanced meals prevent nighttime awakenings caused by sugar crashes.
• Supports Relaxation: Some foods have calming properties that ease stress and tension.
Top Sleep-Enhancing Foods
1. Bananas
• Why They Work: Rich in magnesium and potassium, which relax muscles.
• How to Eat: Enjoy as a pre-bedtime snack with almond butter.
2. Cherries
• Why They Work: Contain natural melatonin to regulate sleep cycles.
• How to Eat: Fresh, dried, or as a glass of tart cherry juice.
3. Almonds
• Why They Work: High in magnesium, essential for muscle relaxation and better sleep.
• How to Eat: A handful of almonds or almond butter on toast.
4. Oats
• Why They Work: Encourage melatonin production and stabilise blood sugar.
• How to Eat: A small bowl of warm oatmeal before bed.
5. Turkey
• Why It Works: A great source of tryptophan, an amino acid that supports serotonin production.
• How to Eat: A slice of turkey breast with whole-grain crackers.
6. Kiwi
• Why It Works: Packed with antioxidants and serotonin-boosting compounds.
• How to Eat: A couple of fresh kiwis as a light dessert.
7. Chamomile Tea
• Why It Works: Contains apigenin, a compound that promotes relaxation and reduces insomnia.
• How to Drink: Brew a warm cup 30 minutes before bed.
Foods to Avoid Before Bed
• Caffeine: Found in coffee, tea, chocolate, and some medications, caffeine can interfere with sleep even hours after consumption.
• Alcohol: While it may make you feel drowsy, it disrupts deep and REM sleep.
• High-Fat Meals: Harder to digest, leading to discomfort and potential sleep disturbances.
• Spicy Foods: Can cause indigestion or heartburn, making it harder to fall asleep.
Timing Matters: When to Eat for Better Sleep
• Dinner: Eat your last large meal 2–3 hours before bedtime to allow for digestion.
• Snacks: Choose light, nutrient-rich options 30–60 minutes before bed to avoid overloading your digestive system.
Moongreens: Supporting Sleep Through Nutrition
Moongreens’ holistic sleep formula is packed with nutrients like magnesium and adaptogens that naturally promote relaxation. Pairing it with a sleep-friendly diet maximises your body’s ability to rest and recover.
The Bottom Line
What you eat and when you eat it can significantly impact your sleep quality. By incorporating these sleep-friendly foods into your daily routine—and avoiding common disruptors—you can create a diet that supports better rest. Pair your efforts with Moongreens for a comprehensive approach to sleep and wellness.