Busy schedules and stress can disrupt sleep patterns. This document provides 10 dietary tips to help improve sleep, including eating sunflower seeds, tart cherries, or a banana which contain nutrients like tryptophan and melatonin that promote sleep. It also recommends avoiding caffeine past noon, alcohol, dark chocolate, and spicy foods before bed as they can interfere with sleep. For persistent insomnia, the document advises consulting a sleep specialist, as lack of quality sleep poses serious health risks.

1. R E A L L I V I N G N U T R I T I O N
Sleep
A Food Guide to Better

2. Busy schedules and taking on too much
can cause stress hormones, such as
cortisol, to be out of control resulting in
wired thoughts at night

3. If you experience sleeplessness often, there are a few
dietary changes you can make to help
Try these tips and see if you can find an easy solution

4. Eat a handful of
sunflower seeds
in the evening
1

5. Sunflower seeds are high
in the sleep promoting
amino acid, tryptophan
It's also high in vitamin B6
which helps build melatonin,
a sleep hormone, in the
body.

6. Try some
tart cherries
2

7. Eating a handful of tart
cherries or drinking a small
glass of tart cherry juice can
significantly improve the sleep
of insomniacs as shown in
studies
Tart cherries contain trace
amounts of melatonin, which
acts as a sleep aid without the
side effects of taking melatonin
supplements

8. Orange Juice
3

9. If you have racing thoughts
and anxiety during the sleep
hours, Vitamin C can help
counteract the stress
response.
Drink a small 6 ounce glass
and don't forget to re­brush
your teeth

10. Avoid Alcohol
4

11. Alcohol may do wonders to get
you to sleep but it also can
disrupt sleep and leave you
wide awake at 2 a.m.
If you're having significant
difficulties with sleep, let go of
alcohol until you get back on
track

12. Stop caffeine
past noon
5

13. Caffeine is a stimulant
If you're having trouble sleeping
or are sensitive to caffeine,
avoid or limit your caffeine
intake past noon.
Some medications contain
caffeine or other stimulants,
check with your local pharmacist
to assure you aren't taking
anything to disrupt sleep at
night

14. Eat a banana for a
late night craving
6

15. Rich in potassium and
magnesium to help relax
muscles
Contains tryptophan, an
amino acid that breaks
down into melatonin and
serotonin to aid with sleep

16. Sip on decaffeinated
green tea
7

17. Green tea contains
theanine, an amino
acid that promotes
relaxation
Unwind and relax!

18. Eat a small handful
of almonds
8

19. Almonds contains
magnesium to relax the
muscles, promoting better
sleep
Beware of portion
control, too much fat can
interfere with sleep

20. Avoid dark chocolate
as a late night snack
9

21. Dark chocolate
contains high levels of
caffeine
It also contains
theobromine, a
compound similar to
caffeine

22. No spicy foods
before bed
10

23. Consuming spicy foods
before bed can alter
the body temperature
It can also result in
indigestion causing
discomfort and trouble
with sleep

24. Lack of sleep can make life miserable.
If your sleep issues are profound and the simple tricks
don't work, contact a sleep specialist as lack of sleep
can lead to serious health conditions

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26. Real Living Nutrition
A Balanced Approach to Healthy Eating in the Real World