Foods and Sleep Hygiene Tips for Better Sleep

Diet and lifestyle tips for clients

Consume foods rich in magnesium

Magnesium is found in nuts, seeds, leafy greens and whole grains.

Consume foods rich in tryptophan

Tryptophan is found in beans, bananas and walnuts. Tryptophan helps produce serotonin and melatonin.

Consume foods rich in complex carbohydrates

Whole grains, oats, and quinoa help increase serotonin for better sleep.

Caffeine

Found in coffee, tea, chocolate and energy drinks. Avoid at least 6 hours before bed.

Alcohol

Disrupts deep sleep and REM cycles, leading to fragmented rest.

Avoid heavy, spicy, or fatty meals before bed

They can cause acid reflux and indigestion, disrupting sleep.

Excess sugar and processed carbohydrates

Lead to blood sugar spikes that can cause nighttime awakenings.

Consistent sleep schedule

Encourage clients to wake up and sleep at the same time daily, even on weekends. No screens 1 hour before bed. Use blue-light filters night-time modes. Avoid news, work or stressful conversations at night.

Relaxation

Reading, meditation or deep breathing exercises can help with winding down before bed.

A warm bath or shower

Helps lower core body temperature for better sleep.

Managing sleep disruptions

Limit fluids before bed to reduce nighttime awakenings for bathroom trips.

White noise or soft music

White noise or soft music helps block disruptive sounds.