Sleep and Your Health

Quality sleep is essential for overall health and emotional well-being. Getting enough sleep can help you get sick less often, stay at a healthy weight, reduce stress and improve mood, improve your heart health and metabolism, lower your risk of chronic conditions, and improve your attention to better perform daily activities.  

While many factors can influence sleep, certain lifestyle choices can support your search for the best ZZZs. In this article, we’ll explore two key areas: diet and exercise.  

The Role of Diet in Sleep Quality 

What we eat and drink can greatly affect how well we sleep. Here are some food choices to consider for better sleep: 

Foods to Eat for Better Sleep 

Fiber-rich foods: Whole grains, oats, quinoa, brown rice, and beans can help boost the absorption of tryptophan, an amino acid that promotes sleep. 

  • Magnesium-Rich Foods: Spinach, nuts, seeds, bananas, and avocados help relax muscles and calm the nervous system. 
  • Melatonin-Rich Foods: Cherries, pistachios, and walnuts are all foods naturally containing melatonin, which helps regulate sleep. 

Foods to Avoid for Better Sleep 

  • Caffeine: Found in coffee, tea, chocolate, and energy drinks, caffeine is a stimulant that can interfere with sleep. 
  • Alcohol: While it may initially make you feel sleepy, alcohol can disrupt sleep patterns and reduce sleep quality. 
  • Sugary Foods and Drinks: High sugar intake can cause blood sugar spikes and crashes, leading to restlessness. 

If you are looking for a full diet plan to support better sleep quality, fewer sleep disturbances, and better sleep efficiency, check out the Mediterranean-style diet. 

Physical Activity and Sleep 

Regular physical activity is another crucial factor in improving sleep quality and helping you to fall asleep more quickly. Here are some tips on how to incorporate exercise into your routine for better sleep: 

Best Exercises for Better Sleep 

  • Aerobic Exercises: People who engage in moderate-intensity activities like walking, jogging, swimming, and cycling may see a difference in sleep quality that same night. 
  • Strength Training: Studies have shown that incorporating weightlifting or resistance exercises can improve sleep quality and duration. 
  • Yoga and Stretching: These activities can help relax the body and mind, making it easier to fall asleep. 

Timing Your Workouts for Better Sleep 

  • Morning or Afternoon: Exercising earlier in the day can help regulate your sleep-wake cycle and help with insomnia. 
  • Evening Workouts: If you prefer to exercise in the evening, opt for low-intensity activities like yoga or stretching to avoid overstimulation before bed. 

Improving sleep quality often requires a holistic approach, encompassing lifestyle choices in diet and exercise. By integrating these practical tips into your daily routine, you can lay the groundwork for better sleep and overall health.  

Remember, even small changes can make a significant difference. Start today and reap the benefits of restful, rejuvenating sleep. 

Explore additional resources 

CDC: Sleep 
University of Michigan School of Public Health: What’s the best diet for healthy sleep? 
National Sleep Foundation: Get Moving to Get Better Sleep