Nutrition for Sleep Quality Cheatsheet

Why Nutrition Affects Sleep Quality

• Provides nutrients that regulate sleep hormones
• Supports relaxation and reduces sleep disruptions
• Helps maintain consistent sleep cycles

Key Nutrients for Better Sleep

• Magnesium: Promotes relaxation and muscle function; found in nuts, seeds, leafy greens
• Tryptophan: Amino acid precursor to serotonin and melatonin; found in turkey, eggs, dairy
• Melatonin: Natural sleep hormone; found in small amounts in cherries, grapes, walnuts
• Calcium: Helps brain use tryptophan to produce melatonin; found in dairy and leafy greens
• Vitamin B6: Supports melatonin production; found in fish, poultry, bananas

Sleep-Promoting Foods to Include

• Almonds and walnuts
• Tart cherries and cherry juice
• Bananas
• Whole grains (oats, brown rice)
• Herbal teas (chamomile, valerian root)
• Turkey and poultry
• Leafy greens (spinach, kale)

Foods and Substances to Avoid Before Bed

• Caffeine (coffee, tea, soda)
• Alcohol (disrupts sleep cycles)
• Heavy or spicy meals (may cause discomfort)
• Sugary snacks and refined carbs

Lifestyle Tips for Better Sleep

• Maintain a regular meal schedule
• Avoid large meals 2-3 hours before bedtime
• Stay hydrated but limit fluids before sleep
• Create a relaxing bedtime routine