![Image](https://drivershealthandfitness.com/wp-content/uploads/2021/11/plate-method-fish.jpg)
Rachel Dreher / May 10, 2022
What nutrients do we need to fall asleep?
The process of falling asleep actually requires a lot of nutrients & hormones! 1. Melatonin 2. Omega-3 3. Vitamin D 4. Magnesium 6. Iron According to sleep specialist Dr Breus going to bed hungry or going to bed full will interrupt sleep. But having a small snack that contains the nutrients listed above is the perfect solution to a bunch of zzz's. Make sure to pair a fat or protein source if you have a carb source to avoid a blood glucose crash while asleep.![Image](https://drivershealthandfitness.com/wp-content/uploads/2022/05/dog-snoozing.jpg)
Foods to eat to get Melatonin
Tart cherries or Kiwis with Almonds, Walnuts, Pistachios or Cashews or Eggs with Asparagus or Broccoli![Image](https://drivershealthandfitness.com/wp-content/uploads/2022/05/trail-mix.jpg)
Food to eat to get Omega-3 fats
Fatty fish like salmon, tuna, or sardines, ground flaxseed or chia seeds (try it in a smoothie) or walnuts![Image](https://drivershealthandfitness.com/wp-content/uploads/2022/05/Baked-Fish-and-Broccoli-rotated-1-e1710782848959.jpg)
Foods to eat to get Vitamin D
Fatty fish, fortified dairy and nut milk products, egg yolks, or mushrooms![Image](https://drivershealthandfitness.com/wp-content/uploads/2022/05/creamy-scrambled-eggs-1-e1710782821523.jpg)
Food to eat to get Magnesium
All legumes especially chickpeas, all nuts especially walnuts, avocados, whole grains, bananas & soy products. Try roasted chickpeas for a crunchy snack or avocado toast!![Image](https://drivershealthandfitness.com/wp-content/uploads/2022/05/6chickpeas-scaled-e1710782741619.jpg)
Foods to eat to get Iron
Spinach, oysters, sardines, beef, chicken, tofu or legumes especially lentils, white beans & chickpeas Try some chicken nachos on bean chips like Beanitos!![Image](https://drivershealthandfitness.com/wp-content/uploads/2022/05/Sheet-Pan-Chicken-Nachos-1-e1710782703875.jpg)
Food to eat to get Omega-3 fats
The process of falling asleep actually requires a lot of nutrients & hormones! 1. Melatonin 2. Omega-3 3. Vitamin D 4. Magnesium 5. Serotonin 6. Iron According to sleep specialist Dr Breus going to bed hungry or going to bed full will interrupt sleep. But having a small snack that contains the nutrients listed above is the perfect solution to a bunch of zzz's![Image](https://drivershealthandfitness.com/wp-content/uploads/2022/05/Copy-of-Copy-of-Thumbnail-Fit-in-15-week-1day-2-In-Truck.jpg)