Try These 5 Steps to Improve Sleep

Many people underestimate the power of good nutrition on their sleep quality or maybe aren’t entirely aware of how intricately related these two aspects in our lives are. We’re here to tell you how to improve sleeping habits through good nutrition and which foods improve sleep. Remember, the food you eat plays a crucial role in regulating your sleep patterns and overall restfulness, so let's explore the top 5 ways in which good nutrition can improve your sleep.

graph of 5 steps for good quality sleep

1. Which foods improve sleep?

There's no right or wrong answer to this question. Studies show that consuming a well-rounded diet ensures that your body receives the necessary nutrients like magnesium and calcium, which are essential for promoting relaxation and muscle function. These minerals help calm the nervous system and prepare your body for a restful night's sleep.

Here are some foods high in magnesium and calcium:

  1. Almonds
  2. Spinach
  3. Greek yogurt
  4. Salmon
  5. Chia seeds

2. Eating the Right Portions for Proper Digestion

Overeating or consuming heavy meals close to bedtime can disrupt your digestion and lead to discomfort while trying to sleep. One of the best ways on how to improve sleeping habits is by eating the right portions and timing your meals appropriately to ensure that your body can efficiently digest food. Additionally, spacing out meals and snacks throughout the day allows for more efficient digestion, ensuring a peaceful night's sleep without disturbances.

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3. Regulation of Sleep Hormones

Good nutrition can help regulate the production of sleep hormones like melatonin, which is responsible for signaling to your body that it's time to sleep. Foods rich in tryptophan can boost melatonin levels and promote a more restful night's sleep. 

Here are a few foods rich in tryptophan:

  • Turkey
  • Bananas
  • Chicken
  • Nuts and seeds
  • Legumes

4. Serotonin Production for Mood Regulation

Serotonin, often referred to as the "feel-good" hormone, plays a crucial role in mood regulation and relaxation. By consuming foods that support serotonin production, such as complex carbohydrates like whole grains and legumes, you can enhance your overall well-being and promote better sleep quality.

5. Balancing Blood Sugar Levels for Stable Energy

Fluctuations in blood sugar levels can impact your energy levels throughout the day and disrupt your sleep patterns. By maintaining stable blood sugar levels through a balanced diet rich in fiber, protein, and healthy fats, you can prevent energy crashes and promote a more consistent sleep-wake cycle.


Overall, the connection between good nutrition and quality sleep is undeniable. By prioritizing a healthy and balanced diet, you can optimize your sleep patterns, enhance your overall well-being, and wake up feeling refreshed and rejuvenated each morning.

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