What to eat for better sleep

This episode explores the relationship between diet and sleep quality, featuring an interview with nutrition scientist Marie-Pierre St-Onge. The discussion begins by establishing the bidirectional influence between sleep and dietary choices, with poor sleep leading to carb cravings and vice versa. More significantly, the conversation delves into the roles of melatonin and serotonin, highlighting tryptophan as an essential amino acid obtained through food and crucial for their production. For instance, while turkey is a source of tryptophan, its effect on sleep isn't immediate; consistent intake throughout the day is recommended. The interview then lists tryptophan-rich foods like tofu, lentils, and various meats and dairy products, alongside other sleep-promoting nutrients like magnesium and zinc found in foods such as cherries, pumpkin seeds, and spinach. In contrast, the podcast also addresses foods that disrupt sleep, including refined carbohydrates, added sugars, alcohol, and caffeine, emphasizing the importance of mindful consumption, especially for night shift workers and travelers. Ultimately, the episode advocates for increased fruit and vegetable intake as a primary dietary change for improved sleep, offering practical advice and recipes for incorporating these foods into daily meals.