Skip to main content

Sleep Promoting Nutrient Guide

Sleep is a fundamental aspect of our overall health, influencing everything from our mood and energy levels to our physical well-being. While sleep quality can be impacted by various factors such as lifestyle habits, stress levels, and environment, incorporating specific nutrients into one's diet has been shown to promote restful sleep and improve the duration of it.

Nutrients that Support Sleep Quality​

Tryptophan​

Tryptophan is an essential amino acid that plays a crucial role in producing serotonin and melatonin, two neurotransmitters that regulate our sleep-wake cycles. Foods rich in tryptophan include:

  • Lean meats like chicken, turkey, and fish
  • Beans and legumes such as kidney beans, black beans, and chickpeas
  • Nuts and seeds including almonds, pumpkin seeds, and sesame seeds
  • Dairy products like milk, yogurt, and cheese

Magnesium​

Magnesium is a mineral that helps regulate the body's internal clock and promotes relaxation. Include magnesium-rich foods in your diet:

  • Dark leafy greens such as spinach, kale, and collard greens
  • Nuts and seeds including almonds, pumpkin seeds, and black sesame seeds
  • Legumes like chickpeas, lentils, and black beans
  • Whole grains like brown rice, quinoa, and whole wheat bread

Potassium​

Potassium helps relax the muscles and promotes better sleep quality. Include potassium-rich foods in your diet:

  • Bananas
  • Avocados
  • Sweet potatoes
  • Leafy greens such as spinach and kale
  • Legumes like chickpeas and black beans

Vitamin B6​

Vitamin B6 is essential for regulating the body's internal clock and promoting better sleep quality. Include vitamin B6-rich foods in your diet:

  • Lean meats like chicken, turkey, and fish
  • Beans and legumes such as kidney beans, black beans, and chickpeas
  • Nuts and seeds including almonds, pumpkin seeds, and sesame seeds
  • Whole grains like brown rice, quinoa, and whole wheat bread

Melatonin-Regulating Nutrients​

Melatonin is a hormone that regulates our sleep-wake cycles. Include nutrients that regulate melatonin production in your diet:

  • Tart cherries
  • Walnuts
  • GABA-rich foods such as fermented foods like kimchi and sauerkraut, as well as green tea
  • Herbal teas like chamomile and lavender

Food Combinations for Better Sleep​

Incorporating specific food combinations into one's diet can promote better sleep quality. Some examples include:

  • Combining tryptophan-rich foods with complex carbohydrates to increase serotonin production
  • Mixing potassium-rich foods with magnesium-rich foods to promote muscle relaxation
  • Including melatonin-regulating nutrients in the evening to regulate sleep-wake cycles