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Relationship Between Food and Sleep


Have you ever thought of improving your sleep through your diet?


Exercise, diet, and sleep create the foundation for long-term health and well-being. They influence one another in complex and innumerable ways. This way, a healthy diet can help you fall asleep fast and enhance sleep quality. Research shows that when sleep-deprived, you’re more likely to consume foods high in calories, fat, and sugar. A healthy balanced diet that's high in fiber and low in added sugars could help you. It is important to stay away from high-fat meals, spicy foods, alcohol, and soda—especially close to bedtime. Strive to eat a balanced diet that emphasizes fresh fruits, vegetables, whole grains, and low-fat proteins that are rich in B vitamins, like fish, poultry, meat, eggs, and dairy.


Eating a healthy, balanced diet reduces health conditions, from heart disease and stroke, to diabetes and obesity. Diet can also affect our mental health and may reduce the risk of developing depression and anxiety. Most people have personally experienced how food and drinks can affect their energy.



Foods that can positively affect sleep


Studies show that there are certain foods that can make you sleepy or promote better sleep.

  1. Kiwi - researchers believe that kiwis may help with sleep due to their antioxidant properties and high concentration of serotonin.

  2. Tart Cherries and Tart Cherry Juice - benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin.

  3. Malted Milk - studies found that malted milk before bed reduced sleep interruptions due to B and D vitamins in malted milk.

  4. Fatty Fish - researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids.

  5. Nuts - it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia get better sleep


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