Good sleep keeps both your body and brain healthy. What you eat has a big impact on how well you sleep. There is no alternative to proper sleep when it comes to absorbing the right nutrients.

Better Sleep through Proper Nutrition: Tips You Can Follow

1: Good Foods for Better Sleep

Our body has certain hormones that help regulate sleep, such as melatonin and serotonin. To produce these, we need specific nutrients.

• Magnesium helps calm the nerves and muscles. You can get it from spinach, nuts, and bananas.
  
  
• Tryptophan supports serotonin production. Foods like eggs, oats, milk, and chicken are good sources.
  
  
• Vitamin B6 and B12 help in the production of melatonin. These can be found in fish, bananas, eggs, and cereals.
  
  
• Calcium helps convert tryptophan into melatonin. Milk, tofu, and vegetables are good sources.
  
  2: Timely Meal Consumption

It’s best to finish eating 2–3 hours before going to sleep. If you sleep right after eating, your body rests but your brain stays active as it works to digest food. This can make you feel tired even after sleeping.

If you’re too hungry at night, have something light like a banana, a few nuts, or some oats.

3: Reduce Caffeine and Sugar Intake

Avoid caffeine after 2 PM. That includes coffee, tea, and soft drinks. Too much sugar causes spikes and drops in blood sugar, which disrupts sleep.

4: Herbal Drinks for Better Sleep

Chamomile tea helps calm the nerves. Warm milk is rich in tryptophan and calcium. Tart cherry juice is a natural source of melatonin.

5: Avoid Excess Salt and Spicy Foods

Too much salt or spicy food can cause indigestion or acidity, which disturbs sleep.

6: Water Intake

Drink water throughout the day, but reduce intake one hour before sleep to avoid waking up frequently for the bathroom.

7: Best Foods for Sleep

For better sleep, you can eat a banana with a few nuts. You may also try Greek yogurt with a little honey, avocado toast, herbal tea, or rice cakes.

Remember: A comfortable bed alone isn’t enough for quality sleep. What you eat and when you eat it matters too. Try to sleep in a peaceful environment, and your sleep will improve naturally.