When we talk about living a healthy lifestyle, diet and exercise are often the main focus. But there’s another major player that often gets overlooked: sleep.
Good nutrition supports quality sleep, and quality sleep helps your body process and benefit from the nutrients you take in. There’s a strong connection between the two, and being mindful of it can support your overall health.
How Poor Sleep Affects the Body
Lack of sleep doesn’t just make you feel tired. It can disrupt your body’s internal systems in ways that affect your eating habits, metabolism, and energy levels.
Hunger hormones become imbalanced.
When you’re sleep-deprived, your body produces more ghrelin (a hormone that stimulates appetite) and less leptin (a hormone that helps you feel full). This can lead to overeating or intense cravings—especially for high-carb and high-sugar foods.
Metabolism slows down.
Lack of sleep can also interfere with your body’s ability to regulate blood sugar and insulin, making it harder to maintain a healthy weight.
How Nutrition Affects Sleep
Just as sleep influences your eating habits, what you eat—and when—can significantly affect the quality of your sleep. Certain foods and nutrients play a direct role in supporting restful sleep.
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Magnesium, calcium, and potassium help relax muscles and nerves, supporting deeper sleep.
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Tryptophan (found in foods like turkey, oats, and dairy) is used by the body to make serotonin, a neurotransmitter that helps regulate mood and relaxation.
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Serotonin is needed to produce melatonin—the hormone that helps regulate your circadian rhythm (sleep-wake cycle).
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Complex carbohydrates can help increase the availability of tryptophan in the brain, making it easier to fall asleep.
Consuming too much caffeine, alcohol, or heavy meals late in the day can disrupt your natural sleep cycle and make it harder to get a good night’s sleep.
Tips For Better Sleep
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Try to keep consistent meal and sleep times—yes, even on the weekends.
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Avoid large meals 2–3 hours before bed.
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Cut off caffeine by mid-afternoon.
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Limit screen time before bed. The blue light from screens can disrupt your body’s melatonin production, making it harder to fall asleep.
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Try including some sleep-supportive foods into your diet:
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Almonds and walnuts are great sources of magnesium and melatonin.
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Bananas are high in potassium and vitamin B6.
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Oats are a great source of complex carbohydrates and melatonin.
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Leafy greens are rich in minerals like calcium and magnesium that support sleep.
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Tart cherry juice is a natural source of melatonin.
Sleep and nutrition are more connected than most people realize, and taking care of both can have a big impact on your overall health. When you prioritize sleep and make mindful food choices, you’re setting yourself up for better energy, improved mood, and optimal health.