The relation between diet and sleep is complicated; diet affects sleep and vice versa. More specifically, a systemic lack of sleep is related to weight gain and bad eating habits. The interconnection is based on physical and psychological parameters.
Those who sleep less are more likely to consume food higher in calories, processed carbohydrates and fats. In addition, people who miss breakfast, consume the larger of their day’s main meals later at night and are more prone to snacking.
On the contrary, a “good” diet is related to ‘’better’’ sleep. A balanced dietary plan, the avoidance of large alcohol and caffeine quantities and the maintenance of a healthy body weight can help us sleep better.
The nutrients below contribute to a better sleep:
Calcium
Sources: dairy products, cheese, fish, sardines, salmon, nuts and vegetables such as broccoli and kale.
Vitamin B complex
Sources (vary depending on the vitamin): vegetables, fruit, nuts, meat, dairy products and eggs.
Magnesium
Sources: nuts, seeds, bananas, oat meal, broccoli, corn, peas.
Tryptophan
Sources: dairy products, eggs, soya products, whole-wheat and multigrain products (cereal, pasta, rice), legumes, meat, seafood, sesame, sunflower seeds, hazelnuts, etc.