Introduction to Sleep Nutrition

Nutrition significantly impacts sleep quality. This lesson explores how specific nutrients and eating habits can promote or hinder a restful night's sleep.

Tryptophan, an amino acid found in turkey, cheese, and nuts, is a precursor to serotonin. Serotonin converts to melatonin, the hormone regulating sleep cycles, linking diet directly to sleep quality.

Magnesium, prevalent in leafy greens and seeds, aids muscle relaxation and nervous system regulation. Its deficiency can lead to insomnia, demonstrating its importance in sleep health.

Eating heavy or spicy meals late can disrupt sleep by causing indigestion and raising body temperature. For better sleep, lighter meals are recommended at least 3 hours before bedtime.

While alcohol might induce drowsiness, it fragments sleep architecture, reducing REM sleep, and often leads to awakenings in the second half of the night.

Caffeine can significantly impair sleep by blocking adenosine receptors. Its effects can last 6-8 hours, so it's best avoided in the afternoon and evening.

Proper hydration supports natural bodily processes during sleep but balance is key. Excessive water intake before bed can lead to disruptive nocturnal bathroom trips.