Diet and Lifestyle Advice for Better Sleep

• Prioritize Sleep-Friendly Foods: Incorporate foods rich in magnesium, tryptophan, and melatonin—like leafy greens, nuts, and tart cherries—to naturally support relaxation and sleep quality.
• Limit Caffeine and Sugar Intake: Reduce caffeine and sugary snacks, especially in the evening, as they can interfere with your ability to fall asleep and stay asleep.
• Stay Hydrated (But Not Too Late): Proper hydration supports overall health, but try to limit fluids close to bedtime to avoid nighttime awakenings.
• Exercise Regularly (But Avoid Late Night Workouts): Physical activity promotes better sleep, but keep workouts to earlier in the day to prevent disrupting your sleep cycle.
• Create a Calming Bedtime Routine: Establish a nightly routine that includes relaxing activities like reading or deep breathing to signal to your body that it’s time to unwind.
• Limit Alcohol: While it may seem relaxing, alcohol can disrupt sleep cycles, leading to poorer sleep quality. Keep intake moderate or avoid it before bed.
• Reduce Screen Time Before Bed: Blue light from screens can hinder melatonin production, making it harder to fall asleep. Try to power down devices at least an hour before bed.
• Keep Your Sleep Environment Comfortable: Ensure your bedroom is dark, quiet, and at a comfortable temperature for optimal rest.
• Listen to Your Body’s Signals: If you experience persistent sleep difficulties or notice changes in your sleep patterns, consider consulting a healthcare professional.