Learn how some foods can promote a better nights sleep.

We’ve all been told that eating too close to bedtime can reduce the quality of our sleep, and we know to avoid certain foods, such as coffee or sugar because these can keep us awake. But did you know that there are certain nutrients that can actually help you to get a better night's sleep?

Below are three macronutrients known for improving sleep quality and some everyday foods you can find them in.

Magnesium

Magnesium is an essential micronutrient important for muscle and nerve function. It can help to balance mood, as well as regulate hormones and reduce anxiety by maintaining levels of the neurotransmitter GABA which promotes sleep. Here are some common grocery items that contain magnesium:

Spinach

Oats

Banana

Chia Seeds

Lentils

Tryptophan

One of the amino acids found in protein is tryptophan. Tryptophan helps with sleep regulation because it supports the production of melatonin, which helps you to fall asleep, and serotonin which helps you to wake up feeling refreshed. You have probably heard people joke about ‘turkey comas’ but there are lots of other foods you can eat to get more tryptophan, too:

Beef

Eggs

Edamame

Milk

Salmon

Essential Fatty Acids

Some studies have shown that higher blood levels of omega-3 and omega-6 are associated with fewer sleep disorders. There is also some evidence that increasing consumption of EFA’s may even help children, teens and pregnant women sleep more restfully. You can find essential fatty acids in:

Olive Oil

Fatty Fish

Whole grains

Chia Seeds

Almonds & Walnuts

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