Characteristics of poor sleep quality diets

• High consumption of poor-quality carbohydrates (refined/highly processed foods). 
• Drinking sugar-sweetened beverages or energy drinks over 1x per month. 
• Consuming spicy foods or high protein foods within 3-hours of going to bed.
• What about alcohol? While alcohol is a sedative and can help you fall asleep faster. Alcohol does wear off and is linked to sleep disruption and worsening of sleep apnea(1)

Melatonin

Melatonin is a unique hormone in that it can aid in restful sleep. While melatonin supplements are available over the counter (OTC), several foods are naturally rich in melatonin aiding in sleep (1). Further melatonin reduces risk of neurodegenerative diseases (Parkinson’s and Alzheimer’s disease) and supports eye health (1).

Melatonin rich foods

• Tart cherries- Is an excellent natural sleep aid, plus it helps your muscles repair and recover faster. Look for tart-cherries in the frozen fruit aisle which can easily be added to smoothies. Or head to the juice aisle and pick up zero-sugar-added tart cherry juice. 
• Milk and Eggs- both rich sources of melatonin and lean protein. 
• Oily fish- what doesn’t oily fish help! Besides being known for beneficial for heart health, brain health, reduce inflammation and aid in sleep! Low-sodium/sodium-free canned or fresh sardines and salmon are excellent melatonin sources. 

Serotonin

Serotonin also known as the happy hormone sends cellular messages throughout your body and brain nerve cells (2). Serotonin is a precursor to melatonin meaning, serotonin is used to create melatonin in the body. Which in return can help support restful sleep (2).

Serotonin rich foods

• Kiwi, rich in serotonin along with vitamin C and folate. 
• Tart-cherries, not only contain melatonin but also contain tryptophan, a precursor of serotonin. Making tart cherries a powerful sleep aid.
• Oily fish, excellent melatonin sources and support serotonin regulation in the body. 
• Nuts, while nuts contain melatonin as well, they are known for aiding in serotonin development.

Other lifestyle interventions to improve sleep quality

Overall, the most beneficial aspect in regards to sleep is having a consistent routine

• Reduce blue light exposure in the evening, aim for 1-2 hours before bed. 
• Limit or avoid caffeinated beverages 6-hours before bed, switch your caffeinated beverages to non-caffeinated/ caffeine-free. 
• Try to go to sleep and wake up at the same time. 
• Avoid eating right before bed as it interferes with digestion and negatively affect melatonin and HGH releasement – both negatively effecting sleep quality. 
• Exercise regularly, research shows those who exercise regularly have an easier time falling asleep, reduction in anxiety and total night wakefulness. 

Sources:

1. Dr. Salas. Better Sleep: 3 Simple Diet Tweaks. John Hopkins Medicine. Accessed from https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks

2. Dr. Vyas. The Best Foods To Help You Sleep. Sleep Foundation. Accessed from https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep