Sleep is one of the major pillars of health, yet many of us struggle to get a good night’s rest. In fact, according to the CDC, only one in three adults gets enough sleep each night. And yet, sleep is crucial for every aspect of our well-being—mental, emotional, and physical.

There also happens to be a close relationship between sleep and our diet. Lack of sleep can lead to a rise in ghrelin, the “hunger hormone,” and a decrease in leptin, the hormone that helps us feel full. One study found that individuals who slept only four hours a night consumed 300 more calories a day than those who slept for nine hours.

But what about the reverse? Does diet also affect sleep? The answer is a clear yes! While more research is needed to fully understand how specific foods affect sleep, maintaining a healthy diet ensures you get the vitamins and minerals necessary to produce sleep-promoting hormones like serotonin and melatonin. A nutrient-rich diet may also help regulate your circadian rhythm, improving your body’s natural sleep-wake cycle. Simple dietary adjustments may make a significant difference in the quality of both your sleep and your dreams.

Keep reading to learn about which nutrients are essential for a better night’s rest.

1. Vitamin B6 (pyridoxine)

Serotonin, often referred to as the “happy hormone”, is actually a neurotransmitter that plays many important roles in the body. One of its key functions is serving as a precursor to the sleep-regulating hormone melatonin. Melatonin is responsible for initiating sleep and regulating our internal clock. With inadequate serotonin our brain doesn’t get the message that it’s time to fall asleep. When it comes to sleep, adequate amounts of both serotonin and melatonin are necessary.

Vitamin B6 is required in order to produce serotonin. Recent research suggests that it may also help us remember our dreams and could be useful in promoting lucid dreaming (where you become aware that you are dreaming). Lucid dreaming seems to be beneficial for mental health and may reduce the incidence of nightmares.

Rich sources of B6 include turkey, beef, pistachios, tuna, avocado, sunflower and sesame seeds and many vegetables.

2. Magnesium 

Magnesium is involved in over 300 enzymatic reactions, yet many people are deficient in this essential mineral. It is crucial for energy production, normal nerve and muscle function, supporting the immune system, and keeping bones strong.

Magnesium is also necessary for good sleep. In fact, one sign of magnesium deficiency is insomnia and disrupted sleep patterns. Magnesium helps to quiet down the sympathetic nervous system—which is responsible for the fight or flight response. The sympathetic nervous system is often in overdrive due to high levels of daily stress. Quieting the fight-or-flight response increases activity of the parasympathetic nervous system, which produces a relaxation response. Good parasympathetic nervous tone is key to good rest and digestion.

Magnesium also increases levels of GABA, the neurotransmitter that helps reduce stress, promotes relaxation, and improves sleep. Along with B6, magnesium helps the body produce serotonin.

Research also suggests that magnesium can enhance the quality of sleep by helping you get deeper, more restorative sleep.

Some great magnesium sources are dark leafy greens, nuts, salmon, tuna, and avocados.

3. Zinc

Zinc is the second most abundant mineral in the body and is key for taste perception, male fertility, immune health, and cognitive function. Research indicates that zinc helps regulate sleep by shortening the amount of time it takes us to fall asleep and increase overall quality of sleep. 

One study found that participants with the highest serum zinc levels got seven to nine hours of sleep a night, which is the number of hours recommended by most health experts. Low zinc levels have been correlated with poor sleep quality. 

You can get zinc from oysters, red meat, wheat germ, chickpeas, lentils, and beans.

4. Omega-3

These essential fats are important for brain, heart, joint, and mental health. The body cannot produce omega-3 fatty acids on its own, so it’s important to eat foods rich in omega-3s, such as fatty fish, nuts, and seeds.

The hormone melatonin is a key regulator of our circadian rhythm, our body’s internal clock, and signals to the body that it’s time to sleep. Melatonin helps quiet the mind and relax the body. DHA (one of the omega-3 fatty acids we need) helps to regulate melatonin levels and low DHA levels have been linked with melatonin deficiency.

Omega-3s also seem to help children stay asleep. One study found that children who received supplemental omega-3s woke up 7 fewer times than their peers who received a corn oil supplement. All the sleep-deprived parents out there take note.

Great sources of omega-3 fatty acids are anchovies, herring, mackerel and salmon. Walnuts, chia seeds and flax seeds also contain omega-3s however, these are in the form of ALA, which is poorly converted into EPA and DHA.

5. Vitamin D

Vitamin D helps regulate sleep and can decrease the risk of sleep disorders.

Interestingly, there are vitamin D receptors in parts of the brain that are thought to regulate sleep. Low vitamin D levels have been associated with excessive daytime sleepiness, sleep disturbances and poorer sleep quality in general. Low vitamin D levels can also trigger insomnia and certain sleep disorders.

You can get vitamin D through safe sun exposure and from supplementation.

6. Polyphenols

Polyphenols are health-promoting compounds found in foods like matcha and other teas, chocolate, red wine and berries. These micronutrients may help reduce inflammation, improve cognitive function, better digestion and lower risk of heart disease.

Some research also suggests that polyphenols may be important for sleep and can help decrease sleep disorders, decrease the time it takes to fall asleep and improve sleep quality. It also appears that the polyphenols in tea especially can help with sleep by improving gut microbiota and therefore circadian rhythm. However, more research is needed to fully understand this connection.

Bottom Line: Sleep and Nutrition are deeply connected

It’s clear that sleep impacts diet and diet impacts sleep. Certain nutrients such as magnesium, vitamin B6, omega-3s, and polyphenols can help regulate sleep patterns, improve relaxation, and reduce sleep disorders. By eating a nutrient dense diet, we can enhance not only our nutritional health, but also our ability to achieve deep, restorative sleep, leading to a better overall life.

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

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