Did you know that getting enough quality sleep isn’t just a luxury, but is essential for good health? Sleep plays an important role in nearly every system of the body. It helps support immune function by regulating immune responses and improving the body’s ability to fight infection more effectively. It also influences metabolism and blood sugar regulation, which can impact everything from energy levels to appetite control.

Inadequate or poor-quality sleep can disrupt brain function, making it harder to concentrate, retain information and make decisions. According to the American Psychological Association, even short-term sleep deprivation can interfere with memory consolidation and emotional regulation, and over time, it can even contribute to the development of chronic diseases. Simply put, sleep isn’t optional, it’s essential!

While many people tend to focus on elaborate nighttime routines or the latest sleep aids, one powerful yet often overlooked tool is your daily routine, which includes what you eat and how you move. We asked several registered dietitians to weigh in on how nutrition, movement and other lifestyle habits can promote better sleep.

Prioritize Tryptophan-Rich Foods

According to Drew Hemler, MSc, RD, CDN, FAND, certain nutrients can support the body’s natural production of sleep-regulating hormones. “I recommend foods that provide tryptophan (like turkey, nuts, seeds, oats and dairy), paired with a source of carbohydrate to help tryptophan cross the blood-brain barrier and support melatonin and serotonin production,” he says. This is important because tryptophan is a precursor to serotonin (also known as the feel-good neurotransmitter) and melatonin, which is the hormone that regulates sleep.

A simple bedtime snack like Greek yogurt with a serving of berries or a piece of whole-grain toast with almond butter can help trigger that relaxation response and provide the nutritional support your brain needs to wind down after a long day.

Be Mindful of Caffeine and Meal Timing

What you consume in the hours leading up to bedtime, whether it’s caffeine, a heavy meal or a soothing cup of herbal tea, can significantly impact how easily you fall asleep and the quality of your rest. Caffeine is one of the biggest culprits of disrupted sleep. Even if you don’t feel wired immediately after an afternoon coffee, the stimulant can still linger in your system for several hours. Research shows that caffeine has a half-life of about five hours, meaning that a 3 p.m. cup of coffee could still affect your body later that evening. For more restful sleep, it’s best to stop caffeine intake by early afternoon.

Heavy meals close to bedtime can also interfere with sleep. Sharniquia White, MS, RDN, LDN, Chef and Registered Dietitian at sharniquiawhite.com adds that your body is working to digest, which may make it harder to fall into a restful state. “Instead, aim to eat dinner at least 2-3 hours before bed and stick to lighter snacks if needed,” she says. On the flip side, certain herbal teas can help improve sleep quality. Yvette Hill, RDN, IBCLC, Women’s Health & Lifestyle Medicine Dietitian mentions herbal teas like chamomile, catnip or valerian root can be a good part of a nighttime routine and can offer calming effects that help signal to your brain and body that it’s time to rest.

Incorporate Sleep-Supporting Nutrients

Nourishing your body with the right nutrients can play a powerful role in promoting better sleep. Tammie S. Brown, MPH, RDN, LDN, owner and founder of Restoring Bodies Fitness & Nutrition Services, LLC, explains that foods rich in melatonin, potassium, and vitamin B6 can help the body relax and prepare for sleep. “Foods like milk, bananas, tart cherries, pistachios and sweet potatoes can assist with preparing for a night of blissful sleep,” she says. Vitamin B6 helps convert tryptophan to melatonin and serotonin, which helps to regulate your body’s sleep-wake cycle and support a calm, balanced state-of-mind. Potassium supports muscle relaxation and healthy heart rhythms by helping to regulate nerve signals and muscle contractions throughout the body. It works in balance with other electrolytes, like sodium and magnesium, to maintain proper fluid balance and ensure that muscles, including the heart, contract and relax efficiently.

Get Regular Exercise

Daily movement has been shown to improve sleep duration and quality. Helmer encourages moderate-intensity activity, especially with morning light exposure, to support your body’s circadian rhythm. Studies confirm that exposure to natural light during the day, especially in the morning, helps suppress melatonin and boosts alertness. As the sun sets and light decreases, melatonin production ramps up, preparing your body for rest and resulting in improved sleep quality.

Hill emphasizes the importance of maintaining a consistent exercise routine as another way to reinforce healthy sleep patterns. Something as simple as a post-dinner walk can have significant benefits. Not only does evening movement support relaxation, but research suggests it may also help regulate blood sugar, reduce stress hormones that can interfere with sleep, and reduce sleep latency, or the time it takes to fall asleep. These small, intentional choices throughout the day can lead to big improvements at night.

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