Diet for Better Sleep
Discover which diet to follow for better sleep. Magnesium, tryptophan, avoid caffeine, limit alcohol. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 132 lbs
Active woman, 40 years old, 132 lbs
Sedentary man, 40 years old, 165 lbs
Active man, 40 years old, 165 lbs
Diet and Sleep Quality
What you eat and when you eat directly influences your sleep. Certain nutrients promote melatonin production and relaxation, while others (caffeine, alcohol) disrupt sleep cycles.
Magnesium: The Sleep Mineral
Magnesium aids muscle and nerve relaxation. A deficiency can cause insomnia and restless sleep. Sources: nuts, seeds, dark chocolate, leafy greens, legumes. Needs: 300-400 mg/day.
Tryptophan and Melatonin
Tryptophan is an amino acid precursor to serotonin then melatonin (sleep hormone). Sources: turkey, chicken, eggs, dairy, nuts, seeds, bananas. Combine with carbs for better absorption.
What Disrupts Sleep
Caffeine after 2 PM, alcohol (disrupts cycles despite initial sedative effect), heavy and fatty evening meals, excessive added sugars, and eating too late (difficult digestion when lying down).
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Better Sleep
Important: Persistent sleep problems can have medical causes (sleep apnea, depression, anxiety). If problems persist despite good lifestyle habits, consult a healthcare professional.
Diet plays an often underestimated role in sleep quality.
Nutrients Promoting Sleep
1. Magnesium
Why it’s important:
- Relaxes muscles and nervous system
- Activates the parasympathetic nervous system
- Deficiency = insomnia, restless sleep
Food sources:
| Food | Magnesium per 100g |
|---|---|
| Pumpkin seeds | 550 mg |
| Dark chocolate 70% | 230 mg |
| Almonds | 270 mg |
| Spinach | 80 mg |
| Avocado | 30 mg |
| Banana | 27 mg |
Daily needs: 300-400 mg
2. Tryptophan
Essential amino acid precursor to:
- Serotonin (well-being, relaxation)
- Melatonin (sleep hormone)
Rich sources:
- Turkey, chicken
- Eggs
- Cheese, yogurt
- Nuts, sunflower seeds
- Bananas
- Oats
Tip: Combine tryptophan + carbs for better absorption (e.g., turkey with rice).
3. Natural Melatonin
Some foods directly contain melatonin:
- Cherries (especially Montmorency cherries)
- Walnuts
- Tomatoes
- Olives
- Rice
4. Calcium
- Helps the brain use tryptophan
- Sources: dairy, sardines, almonds
What Disrupts Sleep
Caffeine
- Half-life: 5-6 hours (still 50% after 6h)
- Stop before 2 PM for normal bedtime
- Hidden sources: chocolate, some teas, sodas
Alcohol
- Deceptive effect: initial sedative, BUT
- Disrupts deep sleep and REM
- Causes nighttime awakenings
- Dehydrates
- Limit: avoid 3h before bed
Heavy and Fatty Meals
- Difficult digestion when lying down
- Can cause reflux and discomfort
- Light dinner: 3h before bed
Added Sugars
- Blood sugar spikes = nighttime awakenings
- Avoid sugary desserts in the evening
The Ideal Dinner for Good Sleep
Timing
- 3 hours before bed
- Not too late (difficult digestion)
- Not too early (nighttime hunger)
Composition
- Lean proteins: turkey, chicken, fish, eggs
- Complex carbs: rice, quinoa, sweet potato
- Vegetables: avoid those hard to digest
- Avoid: strong spices, very fatty dishes, alcohol
Sleep-Promoting Dinner Examples
Option 1:
- Grilled salmon
- Brown rice
- Sauteed spinach
Option 2:
- Turkey
- Quinoa
- Zucchini
Option 3:
- Omelette
- Steamed potatoes
- Green salad
Evening Snack (if needed)
If you’re hungry before bed:
- Banana + a few almonds
- Plain yogurt
- Warm milk (tradition validated!)
- Cherries
- Small portion of oatmeal
Sleep-Promoting Teas
- Chamomile
- Valerian
- Passionflower
- Lemon balm
- Lavender
Complementary Lifestyle Habits
Diet alone isn’t enough:
- Regular schedule for bed/wake times
- Screens off 1h before bed
- Cool bedroom (64-66F)
- Total darkness
- Exercise but not too late in the evening
Why Voical Can Help You
Identifying links between diet and sleep is crucial. With Voical, note what you eat and when, then correlate with your sleep quality. Tracking helps you spot foods and habits that disrupt or promote your nighttime rest.