Tossing and turning all night, only to wake up feeling more exhausted than when you went to bed? Poor sleep or full-on insomnia can leave you feeling frustrated, drained, and even a little out of sorts the next day.
While many factors can mess with your sleep, what you eat might be playing a bigger role than you think. The right nutrients can help your body relax and prepare for restful sleep, setting you up for better nights and brighter mornings.
If poor sleep is getting the best of you, here are nine nutrition tips that may help you catch those z’s.
Vitamin D: The Sleep Cycle Regulator
Vitamin D is crucial for many bodily functions, including regulating your sleep-wake cycle. Low levels of vitamin D have been linked to sleep disorders and poor sleep quality, making it important to include vitamin D-rich foods in your diet. (1, 3)
Quick Tips to Boost Vitamin D (4)
- Include Fatty Fish: E.g., salmon, trout, sardines, and tuna
- Start Your Day with Eggs: Especially the yolks, which are a good source of vitamin D
- Look for Fortified Foods: E.g., fortified plant-based milks, breakfast cereals, and orange juice
Magnesium: The Natural Relaxant
Magnesium helps relax your muscles and calm your brain, making it easier to fall and stay asleep. (5, 6) It supports the regulation of GABA, a neurotransmitter that promotes relaxation and reduces nerve activity, which is essential for quality sleep. (4)
Quick Tips to Boost Magnesium (7)
- Snack on Nuts and Seeds: E.g., pumpkin seeds, almonds, chia seeds
- Add Leafy Greens and Legumes to Your Meals: E.g., spinach, broccoli, edamame
- Opt for Whole Grains: E.g., oats, brown rice, and quinoa
Omega-3s: The Sleep Quality Enhancer
Omega-3 fatty acids, especially DHA and EPA, play a role in supporting brain health and have been linked to improved sleep duration. (8) People with higher levels of omega-3s tend to fall asleep faster and sleep more efficiently. (9)
Quick Tips to Boost Omega-3s (10)
- Add Fatty Fish to Your Diet: E.g., salmon, sardines, and trout
- Include Seafood Like Shrimp or Oysters: Rich in DHA and EPA
- Consider Supplements: A DHA-rich fish oil supplement can help if you don’t consume enough fish. Speak with your health care provider prior to starting any dietary supplements.
Take Action and Improve Your Sleep
Tracking your nutrient intake could help provide you with the knowledge to better understand how your diet supports your sleep quality.
MyFitnessPal provides insights into your daily nutrient levels, helping you make informed choices that could help improve your sleep. Start logging your meals today and see how these key nutrients might help you rest better.
Looking for tips to support other moods?
Return to our Feel Good Fall hub fore more tips to boost your self-care with targeted nutrition.
