Healthy Lifestyle

Get better sleep with these top nutrients for sweet dreams

A middle-aged man lying on a pillow in front of a refrigerator with the door open. He is getting quality sleep after eating healthily.

09/29/2024

Do you ever wonder if what you eat affects how you sleep? Find out how a healthy diet can improve sleep.

 

By Coleen Curr, Registered Dietitian, Nuvance Health

 

Everyone wants good, restful sleep! But sometimes, quality zzz’s seem like a pipe dream. Having trouble falling asleep or staying asleep can happen for many reasons. One way to improve sleep is by what you eat. 

 

Find out what nutrients can help you sleep well and have the energy to tackle what matters most to you, every day.

 

 

The link between diet and sleep

 

Our busy lifestyles can affect how well we eat. Fast-food consumption and lower vegetable intake, as well as less physical activity, are associated with delayed sleep phase.

 

Delayed sleep phase is a disorder that affects the internal clock, known as circadian rhythm. This particular sleep disorder disrupts sleep patterns, delaying them by two hours or more. People with delayed sleep phase tend to go to sleep and wake up later.

 

When many of us need to be up early, it can feel exhausting to drag yourself out of bed before your body wants to wake up, and frustrating to toss and turn when you try to go to bed early.

 

 

So, what can you do? 

 

Studies have shown a healthy diet can improve sleep. Fruits and vegetables and foods with dairy and fiber can help improve yourquality of sleep.

 

 

Benefits of getting good sleep

 

Short sleep — generally defined as getting less than seven hours of sleep per night — is associated with several common health conditions, including high blood pressure, heart disease, stroke, depression, diabetes, obesity and inflammation in the body. Getting enough quality sleep is important for your health and well-being.

 

 

Our diet also plays a critical role in lowering your risk for these conditions. It’s worth underscoring how important a healthy diet is to your overall health, including how well you snooze each night.

 

Top nutrients that improve sleep

 

Diet can play a major role in how well you sleep. Here are some nutrients that can help you go off to dreamland:

 

Calcium: Not consuming enough calcium has been associated with difficulty falling asleep as well as low-quality sleep. Calcium, together with magnesium and potassium, helps regulate the sleep-wake cycle and may play an important combined role in melatonin production. Melatonin is a hormone your brain releases to manage your sleep-wake cycle and circadian rhythm.

 

Good sources of calcium include:

 

  • Dairy foods, such as cheese, milk and yogurt

  • Calcium-fortified juices, such as orange juice. Choose natural juice with no added sugar.

  • Plant-based milk alternatives, such as almond or oat milk

  • Canned sardines and salmon

  • Winter squash

  • Tofu, made with calcium sulfate

  • Almonds

  • Dark, leafy greens, such as collard greens and spinach.

 

 

Magnesium: The National Sleep Foundation defines adequate sleep as seven to nine hours per night for adults aged 26 to 64, and seven to eight hours per night for adults aged 65 and older. Magnesium deficiency has been linked to short sleep (five hours or less per night) and daytime sleepiness. 

 

A double-blinded placebo-controlled trial with older subjects found that taking 500 milligrams of magnesium daily for eight weeks increased sleep time, sleep efficiency and melatonin production.

 

Getting quality sleep doesn’t have to be a dream — eat magnesium-rich foods and see how your sleep changes.

 

Healthy foods with magnesium include:

  • Avocados

  • Green leafy vegetables, such as kale and spinach.

  • Legumes, such as black beans and lima beans.

  • Nuts and seeds

  • Whole grains

 

Some breakfast cereals and fortified foods have magnesium, just select whole foods with no added sugars.

 

 

Vitamin D: Vitamin D receptors have been identified in regions of the brain that regulate sleep. Vitamin D deficiency is associated with a higher risk of sleep disorders, including poor sleep quality, short sleep duration and daytime sleepiness.

 

 

Most cow’s milk, as well as many plant-based milks, breakfast cereals, orange juices and other food products, are fortified with some vitamin D. Just be mindful of added sugars in processed foods, like breakfast cereals.

 

 

Fatty fish is a great natural source of vitamin D. These include mackerel, salmon and sardines to name a few.

 

Omega-3 fatty acids: Speaking of fatty fish, it is also a healthy source of omega-3 fatty acids, which have a positive effect on sleep regulation. Omega-3 fatty acids and vitamin D may influence the regulation of serotonin secretion and the regulation of sleep. Diets low in omega-3s may impair sleep by disturbing circadian rhythms and reducing melatonin secretion.

 

Vitamin C: Low intake of Vitamin C has been linked to short sleep. Citrus fruits and their juices, red and green peppers, and kiwifruit are terrific sources of vitamin C.

 

Vitamin A: Vitamin A and pro-vitamin A carotenoids contribute to the sensing of light, which is important for the synchronization of circadian rhythms. Vitamin A or pro-vitamin A carotenoids are found naturally in many foods, including:

 

  • Eggs

  • Fatty fish

  • Green leafy vegetables

  • Green, orange and yellow vegetables

  • Some fruits, especially cantaloupe, mango and pink or red grapefruit. 

 

Milk and dairy products and many breakfast cereals, also are fortified with vitamin A.

 

What foods are the worst for getting good sleep?

 

If you find yourself tossing and turning at night, consider what you ate during the day or before going to bed. Here are some beverages and foods that can be nightmarish when it comes to getting a good night’s sleep.

 

Alcohol: Contrary to popular opinion, the consumption of alcoholic beverages doesn’t help facilitate sleep. The sedative effect of alcohol wears off and will wake you up again, disrupting those precious sleep cycles. Alcohol can also cause acid reflux, and symptoms can worsen when laying down. If you must have a drink, avoid having alcohol at least three hours before bedtime.

 

Caffeine: This may seem pretty straightforward, but the perceived benefits of caffeine present a difficult choice for busy adults. While caffeine may increase our waking performance during the day, it also affects the quality of our nightly sleep. 

 

Those who consume large amounts of caffeine are more likely to be drowsy in the morning compared with those who consume moderate amounts. Consider restricting your caffeine consumption in the afternoon. Caffeine’s effects typically last four to six hours, so cutting it off by noon (or earlier) may help ensure most of it is out of your system when it’s time to sleep.

 

High-fat foods: Consuming foods high in fat, especially saturated fats, can negatively impact your sleep quality. According to the Sleep Foundation, diets that are high in saturated fat have been linked to less restorative sleep and more frequent awakenings during the night. Additionally, high-fat meals can lead to discomfort and indigestion, further disrupting sleep patterns. It's recommended to avoid heavy, fatty foods close to bedtime to promote better sleep. So avoid the cheeseburger and fries before bedtime.

 

What do dietitians recommend for restful sleep?

 

It seems as though quality sleep has become more elusive in today’s world, and with so many studies and factors that contribute to sleep health, it can feel a bit overwhelming. So, what guidelines do dietitians recommend we follow for longer, and more sound sleep?

 

Beverages: Tart cherry juice is a natural source of melatonin and has been studied for its sleep benefits. Drinking 8 ounces of tart cherry juice in the morning and then one to two hours before bedtime was found to extend sleep duration by 84 minutes in a recent sleep study.

 

 

Breakfast, lunch and dinner: Oatmeal cooked in milk with dried tart cherries, nuts and sliced bananas is one idea to bring together sleep-friendly nutrients for breakfast. A traditional meal of scrambled eggs can be beneficial as well when paired with spinach, tomatoes and avocado.

 

For lunch, grilled chicken on a green salad topped with vegetables, nuts and cooked whole grains — or rolled into a whole grain wrap — paired with fruit for dessert can boost sleep quality in the evening. 

 

Dinnertime can be just the right time to get your omega-3s with salmon or other fatty fish, paired with brown rice or other whole grains. Chopped nuts and a side of cooked veggies or a raw vegetable salad is not only a healthy diet option, but it can also improve your sleeping habits as well.

 

The late-night snack: Eating later in the evening (the late-night snack) has become an infamously taboo subject for those over the age of 40. You might be surprised to know a properly constructed evening snack can aid sleep.

 

A small evening snack can prevent you from waking up hungry in the middle of the night and reduce the risk of blood sugar dropping, which leads to a release of adrenaline and cortisol that will wake you up.  

 

A well-balanced snack includes protein, fat and fiber. A healthy option could be a banana with nut butter, cottage cheese and fruit, a few cheese cubes with whole-wheat crackers or almonds paired with dried tart cherries.

 

 

How else can I improve my sleep?

 

Eating healthy foods that promote restful sleep is a great step towards feeling refreshed and energized. In addition to the foods you eat:

 

Exercise daily to improve your sleep. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity or a combination of both.

 

Stay consistent with wake and sleep times. Wake up and go to sleep around the same time each morning and evening. According to the Sleep Foundation, a wake-up and bedtime routine helps regulate your body’s internal clock and helps you fall asleep more easily and wake up feeling more refreshed. 

 

Develop a bedtime routine. In addition to timing, create a calming bedtime routine so your body and mind know it’s time to sleep. Whether cozying up with a book, meditating or a relaxing skincare routine, find something you look forward to and helps you drift off to dreamland.

 

The bottom line: Some nutrients can improve your sleep, including foods with magnesium, vitamins, A, C and D and omega 3 fatty acids. If you’re not getting restful sleep, consider what you are eating and drinking and avoid alcohol, caffeine and high-fat foods. Always speak with your healthcare provider before trying new foods. We hope you eat well and snooze through the night because your health and wellness matter — sweet dreams!

 

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