20 Natural Sleep-Inducing Habits That Help You Gently Drift Into Dreamland

5. Nutrition: Eating for Better Sleep

What you eat and drink can have a profound impact on your sleep quality. Certain foods and beverages contain nutrients and compounds that promote sleep, while others can disrupt it. To optimize your diet for better sleep, focus on consuming a balanced mix of carbohydrates, proteins, and healthy fats throughout the day. Foods rich in tryptophan, such as turkey, chicken, and nuts, can increase the production of serotonin and melatonin, hormones that regulate sleep. Additionally, complex carbohydrates found in whole grains, fruits, and vegetables can help stabilize blood sugar levels and promote relaxation. Be mindful of your caffeine and alcohol intake, as both can interfere with sleep. Caffeine, found in coffee, tea, and chocolate, is a stimulant that can keep you awake if consumed too close to bedtime. Similarly, while alcohol may initially make you feel drowsy, it can disrupt the sleep cycle and lead to fragmented sleep. To support healthy sleep, aim to have your last meal at least two to three hours before bed, and consider incorporating sleep-promoting snacks like a small bowl of oatmeal or a banana.