6 Tips to Improve Sleep Quality

6 Nutrition Tips to Improve Sleep Quality The Covid-19 pandemic has fundamentally altered our daily living habits for over a year and a half. Unhealthy eating, late-night sitting leading to increased nighttime eating, sedentary behavior and excessive anxiety have increased sleep problems in many people. Research shows that food choices and eating habits also affect sleep duration and sleep quality. Nutrition and Diet Specialist Dilan Eker outlined 6 effective nutrition recommendations for good sleep, providing important warnings and suggestions.

Consume fruits rich in antioxidants and folate

Banana can facilitate falling asleep by contributing to muscle relaxation thanks to its potassium and magnesium content. Kiwi is another fruit that can promote sleep thanks to its antioxidants and folate content in high concentrations. Dogwood berry and sour cherry contain high amounts of melatonin, a hormone that promotes sleep, and can help combat insomnia. Consuming 1-2 kiwis, 1 small banana or 1 glass of sour cherry or dogwood berry compote 2-3 hours before bed can help fall asleep faster, wake less during sleep and stay asleep longer.

Avoid caffeine consumption before bed

Coffee, tea, chocolate and energy drinks contain caffeine which has a stimulating effect. Caffeine intake throughout the day helps increase energy and maintain alertness. Although tolerance varies from person to person, caffeine intake at very late hours of the day can negatively affect sleep. It has been shown that avoiding caffeine consumption at least 6 hours before sleep can help regulate sleep.

Consume raw almonds and walnuts

Raw almonds and walnuts contain compounds that promote and regulate sleep, including melatonin, serotonin and magnesium. Consuming 2 whole walnuts, 10 almonds or half a glass of almond milk 2-3 hours before bed can help relax muscles and promote sleep.

Do not neglect white meat and kefir

Tryptophan, also called L-tryptophan, is an amino acid found in animal protein sources such as turkey, chicken and fish as well as dairy products such as yogurt, cheese and kefir. It has been shown that tryptophan intake reduces depression and extends sleep duration. Consuming these nutrient-rich, low-fat protein foods in an early dinner can help increase sleep duration and quality.

Avoid alcohol

Nutrition and Diet Specialist Dilan Eker states: "Alcohol can reduce sleep quality and cause frequent sleep disruption during the night. Alcohol can also cause snoring, worsen existing sleep apnea and increase symptoms of other sleep disorders. Avoiding alcohol and not consuming any alcohol at least 4 hours before bed will help preserve sleep quality."

Stay away from nighttime snacking

Consuming foods that are difficult to digest, fatty and sugary near bedtime can increase the likelihood of sleep disruption. In a study examining the relationship between meal times and sleep quality, individuals who ate within 3 hours before sleep woke more frequently at night compared to those who did not eat at night. Therefore, avoid nighttime eating and snacking.