Aware of how important certain nutrients are for a good night's sleep, we invited Nova Schiferli, Clinical Dietitian at Sana Vita Nova, to share her top tips with us!
Sleep is essential for our overall health and well-being. It's how the body recovers, detoxifies itself, and renews cells. If you're struggling to get a good night's rest, your nutrition might be playing a bigger role than you think. Here are six simple tips to help your body relax and improve your sleep quality through nutrition.
1. Avoid Quick Carbs After 4 PM
Eating quick carbs late in the day can cause blood sugar spikes, which interfere with your body's ability to produce melatonin.
Carbs to avoid: White pasta, cookies, pastries, and even fruit.
Why: A spike in blood sugar can disrupt your natural sleep cycle by impacting melatonin production.
2. Stop Your Caffeine Intake After 2 PM
Caffeine can stay in your system for hours, interfering with your melatonin production and blocking the natural process that helps you fall asleep.
Avoid this: Decaf coffee, regular coffee, green tea, or matcha in the afternoon.
Do this instead: Opt for herbal teas, warm almond milk with chai, smoothies, juices, or simply water.
Why: Caffeine interacts with melatonin production, making it harder for your body to wind down in the evening.
3. Hungry in the Middle of the Night? Choose Protein-Rich Snacks
Waking up hungry in the middle of the night could be a sign that your blood sugar levels are dropping too low. A protein-rich snack before bed can help keep your blood sugar stable.
Do this: Choose a small handful of nuts or a tablespoon of nut butter to satisfy your hunger.
Why: Protein prevents blood sugar spikes that can wake you up during the night.
4. Give the Body a Magnesium Salt Bath
Magnesium is known for its calming effects on the body, and your skin can absorb it faster than your digestive system can.
Do this: Add 2-3 tablespoons of magnesium salt to your bath or a bucket of warm water for a foot soak.
Why: Your skin absorbs magnesium quickly, helping your muscles relax and promoting a faster calming effect.
5. Give the Body Tryptophan-Rich Foods
Tryptophan is an amino acid that helps produce serotonin, which is then converted into melatonin, the hormone that regulates sleep.
Do this: Incorporate fatty fish, nuts, seeds, eggs, and turkey into your evening meals. Even one element can make a difference.
Why: Serotonin, which is made from tryptophan, helps regulate your mood and sleep cycle. More serotonin means more melatonin.
6. Give the Body Magnesium-Rich Foods
Magnesium-rich foods can help calm your nervous system and promote muscle relaxation, both of which are key for a good night's sleep.
Do this: Add leafy greens like spinach and kale, nuts such as almonds and cashews, seeds like pumpkin and sunflower, and legumes such as black beans and lentils to your dinner.
Why: Magnesium relaxes your muscles and calms your nervous system, making it easier to fall asleep.
Why Nutrition Matters for Sleep
Our sleep is deeply connected to how well our body detoxifies, interacts with hormones, and builds the compounds needed for serotonin production (such as omega-3 fatty acids and vitamin D). These essential nutrients play a key role in improving your sleep quality.
Especially in the winter months, many people struggle with sleep due to a lack of omega-3 and vitamin D, as it's harder to get these nutrients from food alone. Checking your blood panels and adjusting your diet can help address these deficiencies.
How I Test My Clients
If you're unsure about your body's needs, it’s always a good idea to consult a dietitian or check your blood panels to ensure you're getting the nutrients that support better sleep. At Sana Vita Nova, we take it a step further by using comprehensive testing methods - including hormone level assessments, blood panels for nutrient deficiencies, and microbiome testing to evaluate gut health analysis - to identify underlying issues and fine-tune your plan for optimal sleep quality.
Final Thoughts
Sleep is one of the most important aspects of our health. By making small adjustments to your nutrition, you can improve your sleep quality and overall well-being. Try incorporating these six tips into your routine and see how your sleep improves.
Sleep well!
