According to the Centers for Disease Control and Prevention, approximately 50-70 million American adults experience some type of sleep disorder. Luckily, some dietary changes can help improve your ability to fall asleep, stay asleep and sleep soundly. Lori Lovitz, DO, Sleep Neurologist at NorthShore, explains that our diet not only fuels our body, but it can also help our sleep.

For a sound sleep, Dr. Lovitz recommends modeling your meals to look something like this:

• Breakfast should not be skipped and should contain nutrient-rich produce and proteins to give your body a natural boost of energy.
• Lunch ideally should be filled with omega-3 fatty acids, such as fish, to boost melatonin in your brain. Fish such as salmon helps promote good cardiovascular health and is also good food for your brain.
• Dinner should be a combination of complex carbohydrates and lean protein. Be mindful of your portions as too many carbohydrates may interfere with your cardiovascular health.
• Before bed serve yourself a warm drink such as warm milk or chamomile tea to promote relaxation. Don’t drink too much to avoid getting up in the middle of the night for a bathroom run.
• Minimize or eliminate alcohol intake in the evening as this can also cause sleep fragmentation in the middle of the night.

In addition to a balanced diet, it’s important to also practice good sleep hygiene.