Written by Adiana Castro MS, RDN, CDN, LDN, CLT
If you’re struggling with falling asleep, staying asleep, or waking up feeling unrested, you’re not alone. Many people underestimate how much their daily habits and diet influence their sleep quality.
Understanding Sleep and Its Role in Health
Your body goes through several sleep cycles each night, rotating between REM and NREM stages. These cycles are critical for:
Repairing tissues and building muscle
Supporting memory and learning
Regulating mood and managing stress
Chronic poor sleep can contribute to obesity, high blood pressure, heart disease, and even shorter life expectancy.
🕰️ Sleep Habits That Make a Difference
Keep a consistent bedtime — even on weekends
Create a pre-sleep ritual — like reading, journaling, or a warm bath
Avoid screens 1 hour before bed — blue light disrupts melatonin
Set the bedroom for success: dark, quiet, cool (around 65°F)
🧘♀️ Sleep Hygiene Tips
Limit caffeine and alcohol in the evening
Avoid heavy or spicy meals within 3 hours of bedtime
Use gentle exercise or yoga to relax
Naps should be short (20–30 min) and early in the day
🥗 Nutrition for Better Sleep
Did you know certain nutrients can support better sleep?
Tryptophan-rich foods → turkey, eggs, nuts
Magnesium-rich foods → leafy greens, seeds, whole grains
Melatonin-containing foods → tart cherries, grapes, walnuts
Complex carbs → beans, vegetables, and whole grains
These foods help regulate serotonin and melatonin—your sleep hormones.
❌ Avoid:
Sugary snacks
Caffeinated drinks
Large portions before bed
💊 Supplements for Sleep Support
Some people benefit from gentle supplementation like:
Melatonin – supports circadian rhythm
Magnesium – calms the nervous system
L-Theanine or GABA – promotes relaxation
Valerian Root – may reduce sleep onset time
Always speak to a healthcare provider before starting supplements.
🌙 Final Thoughts
Good sleep doesn’t start the moment your head hits the pillow. It begins with the decisions you make all day—what you eat, how you move, and how you unwind. Implementing a few simple sleep-friendly strategies can help you wake up truly refreshed.
Want support with sleep, mood, and digestion?
Consider the Mediator Release Test (MRT)—a food sensitivity blood test that helps uncover hidden inflammation triggers that may affect your sleep and mood.