Can't Sleep? This Simple Diet Tweak Could Be the Fix
If you've been tossing and turning at night or waking up feeling less than refreshed, the solution to better sleep might not be found in a bottle or on your phone—it could be in your fridge.
Recent studies show a powerful link between diet and sleep quality, and the stars of this relationship are fruits and vegetables. Yes, the same colorful foods we often associate with heart health and weight management may also play a role in how deeply and soundly we sleep.
Fruits and vegetables are rich in essential vitamins, minerals, antioxidants, and fiber—all of which contribute to your overall health. But when it comes to sleep, there are a few specific compounds that stand out:
Magnesium: Found in leafy greens like spinach and kale, magnesium supports muscle relaxation and helps regulate the body's production of melatonin, the hormone responsible for sleep-wake cycles.
Potassium: Bananas, sweet potatoes, and avocados are all high in potassium, which can help relax muscles and reduce nighttime cramps that disrupt sleep.
Vitamin C: Citrus fruits, berries, and bell peppers are rich in vitamin C, which plays a role in lowering cortisol levels—your body's primary stress hormone. Lower stress can mean fewer racing thoughts at bedtime.
Fiber: Diets high in fiber (from foods like apples, beans, and broccoli) have been linked to more time spent in deep, restorative sleep and less time in light sleep.
Tryptophan & Melatonin: Fruits like cherries and pineapples naturally contain melatonin or help increase the body's natural production of it.
Tips to Get Started
Aim for color: Try to eat at least five servings of fruits and vegetables daily. A variety of colors means a wider range of sleep-supporting nutrients.
Evening snacks that work: Instead of reaching for chips or sweets, try cherries, a banana with almond butter, or a small bowl of steamed broccoli with olive oil.
Cut back on sugar and caffeine: Too much of either can interrupt your ability to fall or stay asleep. Replace sugary snacks with fresh fruit to satisfy your sweet tooth.
Hydrate wisely: While fruits and vegetables are hydrating, try not to overhydrate too close to bedtime to avoid sleep-disrupting bathroom visits.
While there's no one-size-fits-all solution to sleep problems, refining your diet and adding more fresh produce is a gentle, effective, and side-effect-free place to start. Better sleep doesn't always require expensive supplements or strict bedtime routines. Sometimes, it begins with what's on your plate.
Credit David Nield The Secret to Better Sleep Could Be As Simple As Eating More Fruit And Veggies
https://www.sciencealert.com/the-secret-to-better-sleep-could-be-as-simple-as-eating-more-fruit-and-veggies









