How Eating Vegetables Can Improve Your Sleep

A good night's sleep depends on many factors – nutrition being one of them. While foods like turkey, milk, or cherry juice are often said to make you sleepy, vegetables can also play an important role in helping you relax. Nutrient-rich vegetables provide compounds that support sleep – something as simple as a salad or a baked sweet potato in the evening can actually make a difference. Key nutrients like magnesium, tryptophan, potassium, vitamin B6, and melatonin all contribute to healthy sleep. Magnesium, potassium, and vitamin B6 promote brain function, regulate melatonin production, and help reduce muscle cramps. Tryptophan is converted in the body into serotonin and then into melatonin – the latter controls our sleep-wake cycle. Experts recommend having the last meal two to three hours before bedtime, as a too full stomach can lead to discomfort or heartburn. If you need a snack before bedtime, a small snack of tryptophan combined with carbohydrates is a better choice than a heavy meal. Avocados provide magnesium, B vitamins, and healthy fats, while leafy greens like spinach and kale are rich in magnesium, which regulates melatonin production. Edamame is also a good source of tryptophan, magnesium, and protein. Sweet potatoes contain potassium, fiber, and antioxidants – another sleep-promoting combination.