Eat Well, Sleep Well: The Best Foods and Habits for a Good Night’s Rest

Have you ever experienced the difficulty of falling asleep after eating a heavy meal late at night? In fact, eating a heavy meal before sleeping can disturb your sleep because your body works hard to digest it. However, some foods and the timing of when you eat can improve your sleep.  

Studies have shown that foods like cherries, kiwi, nuts, and warm milk can help because they support melatonin, the hormone that regulates our sleep-wake cycle.

However, experts point out that eating only one healthy meal before bedtime is not enough. Indeed, what really matters is your diet throughout the whole day. Your meal should be composed of fruits, vegetables, whole grains, fish and dairy that will provide your bodys the right nutrients like tryptophan, fibre, and magnesium which reduce stress and prepare you for sleep.

In addition, magnesium is especially important because it calms the nervous system, but many people don’t get enough of it in their regular diet. Green vegetables, beans, nuts, and seeds are great sources of magnesium, and some studies even show that magnesium supplements can improve the quantity and quality of sleep.

Furthermore, the timing of meals is also key. According to experts, the largest meals should be consumed early in the day and lighter meals in the evening. As a result, falling asleep will become easier. Additionally, having regular meal times helps your body understand the difference between day and night, which keeps your sleep cycle healthy. Even breakfast counts: research suggests that eating dairy products at breakfast time may increase the body’s production of melatonin at night.

Read more here: https://www.bbc.com/future/article/20250822-the-best-foods-to-help-you-sleep-better