The importance of good nutrition cannot be overstated. What you choose to put into your body has a profound impact on your immune system, energy levels and overall health and wellness. A growing body of evidence is demonstrating the connection between diet and sleep, highlighting the importance of being mindful about how you nourish your body.

Research has also demonstrated how the right diet can improve your sleep patterns, leaving you feeling well-rested and ready to take on the day ahead. Here is what you need to know about the connection between diet and sleep and what you can do to promote healthy sleep habits through what you eat.

The Components of Nutrition

Before you begin to understand the connection between what you eat and how you sleep, you need to acquaint yourself with the basic components of nutrition. Nutrition is an all-encompassing term used to describe the macronutrients, vitamins and minerals that the body needs to function at optimal levels.

Carbohydrates, fat, fiber, water, protein and amino acids fall under the umbrella of macronutrients. The macronutrients work with the 13 essential vitamins to deliver energy and ensure the proper function of every biological process. The body also leans on various minerals to power the body.

A well-rounded diet includes a balance of macronutrients, vitamins and minerals. While most nutritional components come from food, you can also deliver this fuel in the form of dietary supplements. Understanding what your body needs for nutrition will help you to live a healthy and long life.

The Connection Between Diet and Sleep

A recent study published in the journal Annual Review of Nutrition has demonstrated how eating a diet rich in fruits and vegetables paired with legumes and whole grains may have a positive correlation on the quality of sleep that you get each night. The review took into account a number of studies, bringing the findings together to present a clearer picture of how what you fuel your body with may also fuel your sleep patterns.

For example, one study looked at data from over 1,600 adults who documented their sleep patterns along with their consumption of fruits and vegetables over a period of four days. The findings demonstrated that those who had fewer than seven hours of sleep each night also took in fewer servings of fruits and vegetables when compared to those individuals who reported more than seven hours of sleep.

Best Foods for a Good Night of Sleep

The best diet to support healthy habits is one that is rich in fruits, vegetables, lean proteins and whole grains. Coincidentally, these are the foods that also support a healthy body overall. There are also a few specific nutrients that are particularly valuable if adequate sleep is your goal.

Fiber

Fiber contributes to a high amount of sleep efficiency, the term used to describe the time spent in bed that is actually devoted to quality and restorative sleep. Individuals who do not take in adequate amounts of fiber tend to spend more time in the lightest stages of sleep. Conversely, those with sufficient fiber intake are more likely to spend more time in a deep sleep.

Good sources of fiber include legumes such as lentils and chickpeas, fruits, vegetables and oats. Eating a diet that contains plenty of plant-based foods will ensure that you are also getting the fiber that you need to help fall into a deep sleep each night.

Tryptophan

Foods that are high in tryptophan can be key to a good night’s sleep. This sleep-inducing hormone sends the body into a deeper state of sleep after increasing drowsiness. Good sources of tryptophan include turkey, chicken, pumpkin seeds, cherries, kiwi, eggs, seeds and nuts.

B Vitamins

The family of B vitamins also belong in your sleep regimen. Vitamin B12 is a component of melatonin production, the hormone that naturally induces sleep. Likewise, vitamin B6 is instrumental in serotonin production. You will find these vitamins in meats, fortified breads and cereals, starchy vegetables and fish.

What to Avoid

In addition to being intentional about eating enough of the right foods, you need to be aware of what to avoid. The biggest culprit in sleep disruption is caffeine. This is why experts recommend avoiding caffeine in the hours before bed. You should also limit your total daily intake of caffeine to less than 400 milligrams. This is the amount in about four cups of coffee.

If you suffer from heartburn or other gastrointestinal issues, you should also be mindful about what you eat before laying down to sleep. Spicy foods may aggravate heartburn, disrupting your sleep cycles, while taking in too much salt has been linked to circadian rhythm disruption.

Lastly, research has indicated that eating an excessive amount of sugar may lead to more frequent nighttime arousals. Scientists believe that this is due to unstable blood sugar levels that disturb the body’s natural sleep cycles. Saturated fat is also associated with a less frequent amount of deep sleep, the type of sleep that restores the body.

Getting enough sleep each night is an essential cornerstone of overall good health. One of the best ways to support healthy sleep patterns is to focus on eating a nutritious diet.