Nutrition Suggestions for a Quality Sleep


Quality sleep is important for general health. It can reduce the risk of developing chronic disease, supports the healthy functioning of the digestive system, and strengthens immunity. Quality sleep at night affects your mood and focus during the next day. While sleep is so important, most people have trouble falling asleep or maintaining sleep. Foods consumed during the day or shortly before sleep time affect sleep quality. There are drinks and foods that affect sleep.


Nutritional Suggestions Improving Sleep Quality:

· Avoid large portions of high-fat foods late in the day. Especially, eating and drinking should be stopped at least 2 hours before bedtime. – Do not drink too much liquid before bedtime.

· Follow a healthy diet plan. Have a balanced and varied diet with plenty of fresh fruits, vegetables, whole grains, and low-fat protein sources.

· Being at a healthy weight and doing proper exercise can help.



Foods You Can Consume in Good Sleep:


BANANA: It is effective for a good sleep since it contains tryptophan, a sleep regulator, and a good source of magnesium.


SALMON and OILY FISH: Oily fish such as salmon have high vitamin D content, which increases the production of serotonin, which allows you to fall asleep comfortably.


MILK and MILK PRODUCTS: Because of its tryptophan and magnesium content, it is one of the foods that can help you sleep well.


SWEET POTATO: It has a high content of magnesium, potassium, and has a muscle relaxant effect. It is among the foods that can be consumed for sleep. Sour Cherry Juice: Consumption may be beneficial due to the high content of antioxidants and beneficial vitamins it contains, as well as the high content of melatonin, a hormone that calls for sleep.


ALMOND: It can be preferred because it is a good source of the hormone melatonin, which is a sleep regulator hormone. Other nuts will also be beneficial because of the high content of tryptophan.


CHICKPEAS: Especially chickpeas, including other legumes, can be consumed for sleep by helping produce serotonin.



EGG: One of the highest sources of the hormone Melatonin. It can make it easier to fall asleep when consumed with fish and nuts.


CEREALS: It helps sleep by increasing the levels of tryptophan in the brain and converting the tryptophan to melatonin and serotonin.


COFFEE: Limit caffeine content such as chocolate, cola, coffee, tea 4 to 6 hours prior to better sleep, and improving sleep quality. You can prefer decaffeinated herbal teas and coffee.


PLANT TEA: The teas of herbs such as lemon balm, mint, valerian, chamomile, passionflower have a relaxing effect and are recommended for stress and sleep.

Do not forget to make portion control while consuming these foods.

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