According to fifteen registered dietitians, here are the top nutrition practices that allow you to sleep better.

Everyone stresses over a good night's sleep as it is the most important factor in recovery and other emotional issues; there is often less attention placed on the fact of sleep quality which in fact is highly important.

As popular diets seem to have, there are at least six ways that nutrition can be optimized to allow people to get better sleeps, including having a sufficient diet over the course of the day and choosing a calming drink before sleep but abstaining from alcohol.

Here’s what you need to know about nutrition for sleep and some quick practical recommendations on the topic.

1.Make sure to accomplish your daily average caloric intake goals by the end of the day.

The issue of caloric deficit is often ignored but rather affects sleep negatively. Dietitian Caroline Young, RD, says the "rest-and-digest" performance state, which is required for a decent sleep, can be spoiled by a failure to consume the right proportion of the major macronutrients – the carbohydrates.

It is important to also know when to eat or how much time to leave between meals and sleep. Too much food before sleep can be uncomfortable while going to bed while hungry can also be a nuisance. Tip: You should usually have a light meal more than one hour before you go to sleep instead of a snack if you generally wake up hungry at night and would like to eat something before sleep. Thus people should ideally finish their main meals 2-3 hours before sleeping time.

2.Reduce on spiced foods

Capsaicin - contained in red peppers, as well as other spices, can increase chances of heartburn, sweating and prevent reflexes from working while sleeping. Dani Lebovitz, MS, RDN, discourages having spicy meals in the evening hours for this reason, and recommends to not intensify the problem when lying in bed.

3.Include Nuts in Your Evening Routine

Nuts, pistachios, almonds, walnuts – even a small amount can work wonders. They are known to increase melatonin production in the body, magnesium and zinc which all help with sleep. Snack Idea: Team with sleeping and performing scenes in movies or contemplate how you can get a good night's sleep – grab a small bag of nuts and eat it before bed.

4.Do Not Consume Stimulants and Depressants in Heavy Doses

Due to sleep-inducing qualities, avoid caffeine at least 6 hours before sleeping because it will most likely make it difficult for you to fall asleep. Alcohol has a calming effect at first but consumption has been known to disturb REM cycles. The following day can become disjointed and tiresome as a result.

5.Focus on Plant-Based Foods

Plant-based foods such as sweet potatoes, brown rice, and oats are rich in fiber and promote the release of serotonin which plays a role in sleep. Above normal fiber intake, coupled with very few sugar and saturated fats, has been associated with deeper stages of slow wave sleep. Ashley KItchens, MPH, RDN, also notes that magnesium rich foods such as leafy greens, legumes and grains will also facilitate relaxation.

6.Use Alcohol free drinks befere sleep

Some alcohol free beverages enhance quality sleep. Below are a few to try:

Bone Broth: Bone sugary broth is a source of high glycine content which can induce faster sleep.

Warm Milk or Turmeric Milk: They both are a source of tryptophan, the amino acid that is best for sleep; Turmeric milk does come with additional anti inflammatory properties.

Tart Cherry Juice: A small shot of this juice before sleep increases the levels of melatonin in the body, hence encouraging more sleep.

With these nutrition guidelines and practices, sleep performance can be improved greatly. People have an easier time falling asleep and staying during the whole night to recharge for the day ahead.