What you put on your plate can impact your sleep

This article published last month in Sleep Review Magazine by Dr. Jose Colon provides the quick and to the point research behind the synergy of nutrition and sleep. Here are the juiciest tidbits:

There’s no one particular diet that is best for sleep. But here’s what we do know:

  • A variety of whole foods and a low-glycemic diet are helpful in boosting quality sleep.


  • Protein:

  • Increased protein intake was linked with less difficulty falling asleep, less difficulty maintaining sleep, and less non-restorative sleep

  • One study showed that 20% of calories from protein produced the best sleep results regardless of quality of protein from either animal or vegetable sources

  • Carbs:

  • Carbohydrates boost ability to maintain sleep, but it is the type of carbs that matters most:

  • Complex carbs and fiber lead to better overall sleep and less daytime sleepiness

  • Sugar leads to excessive daytime sleepiness, mood disturbance and fatigue

  • Alcohol may shorten sleep onset, but when consumed within an hour of bedtime, disrupts the second half of the sleep period.

  • Fats:

  • Study found a low-fat diet was associated with non-restorative sleep and excessive daytime sleepiness

  • High-Fat Ketogenic diets have been associated with improved sleep quality, increased REM sleep and increased slow wave sleep


  • B vitamins

  • probably one of the most beneficial for vitamins for sleep regulation. B1 helps with sleep patterns, B9 improves mood and sleep, and B12 influences circadian rhythms.

  • Magnesium

  • helps the internal sleep pacemaker and melatonin production

  • Zinc

  • Low zinc in kids has been shown to effect sleep quality and patterns in children

Good sources of magnesium and zinc are: dark leafy greens, nuts, seeds, legumes, whole grains, and dark chocolate🤩 Zinc can also be found in meats and shellfish, and magnesium can be found in avocados

  • What’s more is low levels of Vitamins A, C, D and E were shown to be associated with sleep apnea.

Fatty acids

In a study of depressed patients, palmitoleic acid and oleic acid were found to be “especially important for sleep disorders.” Oleic acid is a major component of plant oils such as olive and almond oils.

  • Phytonutrients

  • “Eating the rainbow” with a wide diversity of fruits and veggies are associated with optimal sleep duration and quality.

Biggest Takeaway

There’s no one vitamin, mineral or macronutrient that is the magic bullet for quality sleep, rather it’s all the elements of a nutrient dense whole foods diet with plenty of variety that will be the most beneficial to boosting your beauty sleep.

Of course, in addition to food if you are looking for ways to boost your sleep with creating a sleep sanctuary the Chilipad remains my game-changer for regulating nighttime body temperature.

And if you want to learn more ways to improve your sleep quality with essential oils check out Vibrant Blue Oils for organically procured blends.

To your beauty sleep and sweet dreams!

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Resilient Health Institute

Gig Harbor, WA, USA

MEDICAL DISCLAIMER: The contents of this website are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.