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  • Writer's pictureUVSU Nutrition

Overcoming Insomnia: Nutrition and Exercise Tips to Sleep Better


Ladies and Gentlemen, do you toss and turn in bed, counting sheep until the break of dawn? Do you feel like you're constantly running on fumes? You're not alone - insomnia is a common sleep disorder that affects millions of people. Did you know it can also put a damper on your nutrition and exercise routine?Fear nothing! With a few tweaks to your diet and physical activity, you can give your sleep a much-needed boost.

So, let's dive in, shall we?


A Balanced Diet is Key:

A nutritious diet is a great way to support your sleep, providing your body with all the essential nutrients it needs to function optimally. Fill your plate with a variety of fruits, veggies, whole grains, and lean proteins. Here's a pro tip: avoid heavy meals before bedtime as indigestion can ruin a good night's sleep.


Hydration is the Name of the Game:

Staying hydrated is crucial for overall health, including sleep. Make sure to drink at least 8-8 ounces of water daily. Also, steer clear of alcohol and caffeine close to bedtime - they can disrupt your sleep.


Exercise is a Sleep-Promoting Activity:

Physical activity can help improve sleep by reducing stress, anxiety, and depression - common causes of insomnia. Aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Just remember, save the vigorous exercise for earlier in the day as it can make it hard to fall asleep.


Good Sleep Hygiene is a Must:

In addition to diet and exercise, it's important to practice good sleep hygiene to ensure quality sleep. This includes having a consistent sleep schedule, creating a cozy sleep environment, and winding down before bed with relaxing techniques such as deep breathing or meditation.


If these changes don't do the trick and you're still struggling with insomnia, it may be time to reach out to a healthcare professional. They can help determine the root cause and recommend treatment options like medication or therapy.

Sleep is essential for overall health and well-being. So, let's work together to get those zzz's and live our best life!



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