The Best Foods To Help You Sleep- Are you having trouble getting a good night’s sleep? If so, your diet may be to blame. Eating the wrong foods late at night can keep you up longer while eating certain types of food can help you fall asleep faster.
Good restful sleep is essential to proper brain function and helps with concentration throughout the day. Unfortunately, most people are not getting enough at night because they tend to overdose on caffeine or food before bedtime.
But don’t worry- there is a solution! Believe it or not, there are certain foods that have been scientifically proven to promote relaxation and make it easier for people to fall asleep quickly. In this article, we will look at what these foods are and how they work to help get better sleep. So let’s get started by exploring some of the best foods for aiding restful slumber!
The Best Foods To Eat For Better Quality Sleep
Getting a good night’s sleep is essential for overall health and well-being. Eating certain foods and drinks before bed can help promote better sleep while avoiding others can help ensure that you get the restful sleep you need. The best foods to have before bed are dairy products, complex carbohydrates, and certain fruits and vegetables. Dairy products contain tryptophan which helps the body produce melatonin, a hormone that helps regulate sleep cycles. Complex carbohydrates like oatmeal or whole-grain bread provide energy throughout the night without causing spikes in blood sugar levels. Fruits and vegetables such as bananas, cherries, and leafy greens are also beneficial for promoting better sleep.
On the other hand, it is important to avoid certain types of food before bedtime. Caffeine should be avoided at least six hours prior to going to bed as it can interfere with your ability to fall asleep quickly. Alcohol should also be avoided as it can disrupt your natural sleep cycle by preventing deep REM sleep. Additionally, fatty and sugary foods can cause indigestion which can make it difficult to fall asleep.
By following these simple dietary guidelines, you can ensure that you get the restful sleep you need for optimal health and well-being. Eating the right foods before bedtime can help promote relaxation and make it easier to drift off into a peaceful slumber. So don’t forget to include these foods in your nightly routine and get the restful sleep you deserve!
1. Tart Cherries and Tart Cherry Juice
Tart cherries and tart cherry juice are a great way to get some extra nutrients in your diet. They contain vitamin C and potassium, which can help support better sleep. Tart cherries and tart cherry juice also contain melatonin, antioxidants, magnesium, and potassium which can help enhance sleep by containing high levels of melatonin and serotonin. Studies have found that adults with insomnia who drank 8 ounces of tart cherry juice twice a day for two weeks reported better sleep quality and slept 84 minutes longer on average.
The benefits of consuming tart cherries include falling asleep more quickly, staying asleep longer, and waking up less frequently during the night. To make tart cherry juice more palatable, mix it with sparkling water and lime for a refreshing spritzer. This combination is not only delicious but also provides you with the necessary nutrients to help improve your sleep quality. So if you’re looking for an easy way to get some extra vitamins into your diet while improving your sleep quality at the same time, tart cherries and tart cherry juice are the way to go.
2. Bananas
Bananas are a popular fruit that is high in fiber, potassium, and magnesium. They are also a good source of tryptophan, an amino acid that helps produce serotonin and melatonin, hormones that regulate sleep. Eating a banana before bed may help improve sleep quality due to its high levels of tryptophan and magnesium. Magnesium helps relax the muscles and can help reduce stress and anxiety, which can make it easier to fall asleep.
Bananas are also a great source of complex carbohydrates which can provide energy throughout the night without causing spikes in blood sugar levels. Additionally, bananas contain fiber which can help keep you feeling full and satisfied until morning. To make a delicious and healthy snack before bed, try blending a banana with some almond milk and honey for a creamy smoothie that will help you drift off to sleep.
3. Malted Milk and Nighttime Milk
Malted milk is a popular beverage that has been around for centuries. It is made from a combination of wheat flour, malted wheat, malted barley, sugar, and vitamins. Small studies have found that drinking malted milk before bed can reduce sleep interruptions. Milk itself contains melatonin, and night-time milk may be useful in providing a natural source of the sleep-producing hormone.
Dairy milk is also a good source of calcium, tryptophan, and vitamin D. Calcium helps promote healthy bones and reduce the risk of osteoporosis. Studies suggest that consuming dairy products may lead to better sleep quality as well. Therefore, drinking malted milk or night-time milk before bed can be beneficial for those looking to improve their sleep quality or reduce sleep interruptions. Additionally, the calcium and other nutrients in dairy products can help support overall health and well-being.
4. Kiwi
Kiwi is a small, oval-shaped fruit that is popularly associated with New Zealand. It contains numerous vitamins and minerals, including vitamins C and E, potassium, and folate. Eating kiwi may improve sleep by addressing folate deficiencies, providing antioxidants, or increasing serotonin levels. Research from Taipei Medical University in Taiwan suggests that eating two kiwis an hour before bed may help you sleep longer.
Kiwis are full of beneficial nutrients that can help promote better sleep. They contain vitamins C and E which are important for healthy skin and immune system functioning. Additionally, they contain serotonin which helps regulate the body’s circadian rhythm, and folate which helps to reduce insomnia symptoms. All of these nutrients work together to create a calming effect on the body that can help you get a good night’s rest. So if you’re having trouble sleeping at night, try adding some kiwi to your diet!
5. Fatty Fish
Fatty fish are an excellent source of essential nutrients and can provide numerous health benefits. They are rich in vitamin D, omega-3 fatty acids, potassium, magnesium, phosphorous, zinc, vitamin B-12, folate, and calcium. A 2014 study found that the primary benefit of eating fatty fish was due to an increase in vitamin D levels and possible improvements in heart-rate regulation due to the omega-3 content. Eating fatty fish is also associated with better sleep quality as their high levels of omega-3 fatty acids and vitamin D helps regulate serotonin and improve sleep.
Research suggests that a diet lacking in omega-3s may negatively affect the sleep-wake cycle and lead to interrupted or disturbed sleep. Therefore, including fatty fish in your diet is important for overall health and well-being. Fatty fish is also a great source of protein and provide a variety of other essential nutrients like iron, zinc, vitamin B12, and choline which are all beneficial for maintaining good health.
6. Chamomile tea
Chamomile tea is a popular herbal tea that has many health benefits. It contains flavones, which are antioxidants that reduce inflammation and boost the immune system. Studies have also shown that consuming chamomile extract or drinking chamomile tea can help improve sleep quality and reduce insomnia. The flavonoid compound apigenin found in chamomile activates GABA A receptors, which help stimulate sleep. Drinking chamomile tea has been shown to improve overall sleep quality and reduce symptoms of depression associated with sleep problems.
Chamomile tea is widely available in grocery stores and online, making it an easy way to get the benefits of this traditional remedy for insomnia. Not only does it help promote better sleep, but it also reduces anxiety and depression, as well as improves skin health. With its many health benefits, drinking chamomile tea is a great way to relax after a long day and get some restful sleep.
7. Walnuts
Walnuts are a nutrient-dense food, providing 19 vitamins and minerals, 1.9 grams of fiber, magnesium, phosphorus, manganese, copper, omega-3 fatty acids, and linoleic acid. Eating walnuts may reduce high cholesterol levels and improve heart health. Walnuts are also a good source of melatonin and ALA (an omega-3 fatty acid), which may help to improve sleep quality. Studies have shown that eating a handful of walnuts before bed can help with sleep issues due to their content of melatonin and healthy fats. Walnuts are also a great late-night snack alternative to chips as they provide the same crunchy texture without the unhealthy fats found in processed snacks.
In addition to promoting better sleep quality, walnuts are also beneficial for heart health. Eating walnuts can help reduce high cholesterol levels and improve overall cardiovascular health due to their content of omega-3 fatty acids and other essential nutrients like magnesium and phosphorus. Furthermore, walnuts are a great source of protein and fiber, making them a nutritious snack option.
8. Passionflower tea
Passionflower tea is a popular herbal remedy that has been used for centuries to promote relaxation and improve sleep quality. It is rich in flavonoid antioxidants, which can reduce inflammation, boost immune health, and reduce heart disease risk. Passionflower tea has also been studied for its potential to reduce anxiety due to the antioxidant apigenin. Additionally, it may promote sleepiness and improve sleep quality when consumed before bed.
Other herbs that are often promoted for relaxation include chamomile, lavender, St John’s Wort, and valerian. Chamomile and lavender have both been studied for their potential to improve sleep quality and decrease anxiety. St John’s Wort has high levels of melatonin in its flowers and leaves but should be used with caution as it may interact with medications. Valerian has also been studied for its potential to promote sleep but studies of valerian for insomnia have had inconclusive results. Before taking any herbs or supplements that claim to improve sleep, it is important to speak with a healthcare provider.
9. White rice
White rice is a widely consumed grain that has had its bran and germ removed, making it lower in fiber, nutrients, and antioxidants. A 4-ounce (79-gram) serving of white rice provides 19% of your daily needs for folate and 13% of your DV for manganese. White rice is high in carbs and has a high glycemic index, which can increase blood sugar levels quickly. Eating white rice at least 1 hour before bed may help improve sleep quality. A study found that higher rice intake was associated with better sleep than bread or noodles, including longer sleep duration.
White rice should be consumed in moderation due to its low amounts of fiber and nutrients. Sugary beverages and sweets have been tied to worse sleep, suggesting that not all carbohydrates and high glycemic index foods are equal in terms of their effects on sleep. Carbohydrates can influence sleep quality depending on what is consumed with them. Combining moderate amounts of protein-containing tryptophan with carbohydrates can help improve sleep quality.
10. Almonds
Almonds are a nutritious tree nut that can help reduce the risk of chronic diseases like type 2 diabetes and heart disease. They contain melatonin, which helps regulate your internal clock and signals your body to prepare for sleep. Magnesium found in almonds may also help improve sleep quality by reducing inflammation and cortisol levels. Eating 1 ounce (28 grams) of almonds before bed may help improve sleep quality due to their high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.
Almonds are an excellent source of healthy fats, low in sugar and saturated fats, making them a great snack choice for those looking to improve their overall health. They are available to purchase in grocery stores, bulk-food stores, and online. Almonds have potential sleep-related benefits but more research is needed to confirm these findings. However, incorporating almonds into your diet as part of a balanced meal plan may be beneficial for overall health and well-being.
How much of each food type should I eat in order to experience its effects?
When it comes to eating foods that can help you sleep, the amount you should eat depends on the type of food. For example, complex carbohydrates like whole grains and legumes are great for helping you fall asleep because they release energy slowly throughout the night. A good rule of thumb is to have a small portion of these foods at dinner or as a snack before bedtime.
On the other hand, foods that contain melatonin, such as almonds and white rice, should be eaten in moderation. Eating too many of these foods can lead to an overproduction of melatonin and can actually disrupt your sleep cycle. A good rule of thumb is to have a small handful (about 1 ounce) of almonds or a half cup of cooked white rice before bedtime.
Other foods that can help you sleep include dairy products, such as yogurt and milk, which contain tryptophan. Tryptophan is an amino acid that helps your body produce serotonin, a hormone that helps regulate your sleep-wake cycle. Eating a small portion of these foods before bed may help improve your sleep quality.
Are there any specific recipes I could make that incorporate these ingredients?
If you’re looking for recipes that incorporate ingredients known to help you sleep, there are plenty of options. One popular recipe is a warm milk and honey drink. To make this, heat up one cup of milk in a saucepan over medium heat until it’s hot but not boiling. Add two teaspoons of honey and stir until the honey is dissolved. Drink this before bedtime for a calming effect.
Another recipe is a banana smoothie. Blend one banana, one cup of almond milk, and one teaspoon of honey until smooth. This smoothie is a great way to get your melatonin fixed before bedtime.
Finally, you can make a warm oatmeal bowl with almonds and honey. Cook one cup of oats according to the package instructions and stir in two tablespoons of sliced almonds and one teaspoon of honey. This is a great way to get your complex carbohydrates and melatonin before bedtime.
Conclusion
Eating the right foods before bed can help improve your sleep quality and overall health. Almonds, dairy products, whole grains, and legumes are all great sources of nutrients that can help you get a better night’s rest. Eating a small portion of these foods before bedtime may be beneficial for improving your sleep quality. Additionally, there are plenty of recipes that incorporate these ingredients to make them more enjoyable.