If counting sheep is not working, a closer look at the dinner plate may be useful. Research suggests that a single nutrient, potassium, could help with falling asleep and staying asleep.
Potassium is often discussed in terms of heart health or muscle recovery. The mineral is also important for sleep regulation. It helps muscles relax, keeps nerves working properly, and supports healthy blood pressure. These factors are all linked to restorative rest.
A cross-sectional study involving about 4,600 adults found a connection between diet and sleep. Participants with higher potassium intake reported better sleep, especially when potassium was consumed at dinner. Sodium intake did not show a strong link to sleep issues in this study. Researchers found that potassium at the evening meal had the most impact, possibly because it helps regulate nighttime blood pressure and relaxation.
Potassium-rich foods are accessible and can be added to an evening meal. Options include sweet potatoes or roasted squash, leafy greens such as spinach or kale, avocado, white beans, and fruit such as bananas and citrus.
For those struggling with restless nights, diet may be part of the problem. Prioritizing potassium, particularly at dinner, could support deeper and more restorative sleep.
