Having trouble falling asleep? Nutritionist Anita Mulderij shares proven dietary advice to help.
Anita Mulderij: 'You head to bed on time, skip that late-night series binge, and aren't facing extra work stress—yet you still lie awake for hours. Frustrating, right? Poor sleep drains your energy, promotes weight gain, raises blood pressure, and triggers mood swings. The good news: simple diet adjustments can reset your sleep rhythm effectively.'
#1 Skip Caffeine
Caffeine in coffee, cola, and tea is a common sleep saboteur. Opt for herbal tea in the evening instead. Its warmth promotes relaxation and drowsiness for a restful night.
#2 Sip a Glass of Milk
For many, a glass of milk aids sleep thanks to calcium, which supports melatonin production—the hormone regulating your sleep-wake cycle. Milk also provides tryptophan, a precursor to serotonin, which stabilizes sleep patterns.
#3 Enjoy a Banana
Reach for a banana when sleep evades you. Potassium eases restless legs and prevents nighttime cramps, while magnesium relaxes muscles, nerves, and supports circulation and digestion.
#4 Drink Cherry Juice
Skip alcohol, which fragments sleep. Choose tart cherry juice, naturally rich in melatonin. A 2010 study found it significantly cuts insomnia. Blend with milk and ice for an evening treat.
#5 Snack on Almonds
Almonds deliver magnesium for deeper sleep and protein to steady blood sugar overnight. Grab a small handful, or spread almond butter on a whole-grain cracker if crunch isn't appealing.
#6 Choose Salmon or Fatty Fish
Build your dinner around salmon for omega-3 fatty acids that lower stress hormones and foster calm. Alternatives like halibut, mackerel, or sardines offer omega-3s plus vitamin B6, essential for melatonin synthesis. What's on your plate tonight?
Want more tips for a healthy body? Visit JasperAlblas.nl for free nutrition advice and recipes.
By Anita Mulderij | Image: Shutterstock
