10 Foods For Better Sleep You Need To Include In Your Bedtime Routine
Discover the power of foods for better sleep with our guide. Enhance your bedtime routine with these sleep-promoting foods for a restful night's sleep.
Author:Karan EmeryReviewer:Katharine TateFeb 21, 20241.7K Shares47K Views
If the mere notion of sleeping induces nightmares, you should examine your diet. The best foods for better sleepmay contribute to a more restful night's sleep. A sufficient amount of sleep can strengthen the immune system, defend against the development of certain chronic diseases, and reduce the risk of developing such conditions.
Therefore, It is generally advised that you obtain seven to eight hours of uninterrupted sleep per night, although many individuals struggle to achieve this.
There are numerous methods for promoting restful slumber, one of which is modifying one's diet, as certain foods and beverages contain sleep-inducing substances. Additionally, planning your meals around consistent daily periods can be beneficial. Here are the most beneficial foods and beverages to consume before bed to improve sleep quality.
Why Specific Foods Can Affect Sleep?
Certain foods have been associated with promoting better sleep or inducing sleepiness, and this connection can be attributed to various factors. In some instances, this correlation is derived from specific research studies, while in other cases, it stems from the inherent nutritional components of the food or drink in question.
However, it's crucial to acknowledge that the diverse varieties and cultivars of most foods can result in inconsistent nutrient profiles. Take red grapes, for example; some varieties exhibit high levels of melatonin, a hormone associated with sleep regulation, while others contain virtually none. Additionally, external factors such as climate and growing conditions can further impact the nutritional composition of a particular food product.
It's important to recognize that dietary choices extend beyond influencing energy levels and sleepiness; they can significantly impact various aspects of health, including weight management, cardiovascular health, and blood sugar levels, among others. Therefore, before making substantial changes to your daily diet, seeking guidance from a doctor or a registered dietitian is advisable. This ensures that your food choices support your sleep and align with your broader health priorities.
Almonds
Almonds stand out as a nutritional powerhouse, offering a wealth of benefits that extend beyond mere taste. Regular consumption of almonds has been associated with a reduced risk of diseases like type 2 diabetes and heart disease, thanks to their rich content of healthy monounsaturated fats, fiber, and antioxidants.
Moreover, almonds contribute to enhancing sleep quality, making them a valuable addition to a balanced diet. Packed with essential nutrients like vitamin B and magnesium, almonds play a role in promoting better sleep. Magnesium, in particular, has been linked to improved sleep quality, making it a valuable asset for those grappling with insomnia.
Adding to their sleep-friendly attributes, almonds, like several other nuts, contain melatonin - the hormone responsible for regulating the internal clock and signaling the body to prepare for sleep.
A study involving rats fed with 400 milligrams of almond extract showcased longer and deeper sleep compared to those without the extract. While these findings are promising, it's crucial to note that further extensive human studies are necessary to substantiate and validate these observed effects.
Warm Milk
Warm milk has earned its reputation as a traditional and effective home remedy for addressing sleeplessness. This comforting beverage is a rich source of four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
The familiar association many people have between a warm cup of milk and bedtime may contribute to its effectiveness in promoting sleep, potentially surpassing the impact of individual components like tryptophan or melatonin. Similar to the soothing effects of a cup of tea, indulging in a warm cup of milk before bedtime establishes a relaxing nightly ritual that can signal the body it's time to wind down.
Opting for low-fat milk not only makes for a delicious and comforting bedtime beverage but also serves as a nutritious and calorie-friendly snack. In every cup of 1-percent low-fat milk, you can find approximately:
- 7.99 grams (g) of protein
- 300 mg of calcium
- 499 international units (IU) of vitamin A
- 101 IU of vitamin D
- 101 calories
Beyond its potential sleep-inducing properties, low-fat milk provides a host of essential nutrients, making it a wholesome choice that contributes to overall well-being. Whether enjoyed as a bedtime tradition or a satisfying snack, warm low-fat milk offers a delightful combination of comfort and nutrition to support a restful night's sleep.
Kiwi
The kiwi, a delightful small and oval-shaped fruit, has become synonymous with New Zealand, although it thrives in various countries. While both green and gold varieties exist, the green kiwi is more widely cultivated and enjoyed.
Brimming with essential vitamins and minerals, kiwifruit stands out for its rich content of vitamins C and E, as well as potassium and folate. These nutrients contribute not only to the fruit's vibrant flavor but also to its potential health benefits.
Intriguingly, research suggests that incorporating kiwi into your diet may have a positive impact on sleep. A study revealed that individuals who consumed two kiwis about an hour before bedtime experienced accelerated sleep onset, increased total sleep duration, and enhanced sleep quality.
Although the exact mechanisms are not fully understood, researchers propose that the sleep-promoting effects of kiwi may be linked to its antioxidant properties, its ability to address folate deficiencies, and the high concentration of serotonin it contains. The synergistic combination of these factors could contribute to the observed improvements in sleep.
Tart Cherries
Tart cherries, distinct in flavor from their sweet counterparts, present a unique and delicious addition to the array of cherry varieties. Also known as sour cherries, notable cultivars include Richmond, Montmorency, and English morello, available in both whole form and as tart cherry juice.
Compelling evidence from several studies underscores the sleep-enhancing properties of tart cherry juice. In a noteworthy study, individuals who consumed two one-cup servings of tart cherry juice daily experienced improvements in total sleep time and sleep efficiency.
The sleep benefits associated with tart cherries may be attributed to their remarkable concentration of melatonin, a hormone crucial for regulating circadian rhythm and fostering healthy sleep. Additionally, tart cherries exhibit antioxidant properties that further contribute to a sleep-conducive environment.
Incorporating tart cherries into your diet, whether enjoyed in their whole form or as a refreshing juice, not only introduces a unique and tangy flavor profile but also offers a natural remedy for promoting restful sleep.
Turkey
Turkey, beyond its delicious taste, emerges as a nutritional powerhouse, boasting high protein content crucial for maintaining muscle strength and regulating appetite. Packed with nutrients like riboflavin, phosphorus, and selenium, turkey adds a significant nutritional punch to your diet.
One noteworthy component in turkey is the amino acid tryptophan, known for its role in promoting the production of melatonin, a hormone integral to regulating sleep. The presence of tryptophan in turkey may contribute to its reputation for inducing drowsiness, making it a potentially beneficial food for those seeking a restful night's sleep.
Moreover, the protein content in turkey may play a role in its ability to promote tiredness before bedtime. Research suggests that consuming moderate amounts of protein before sleep is associated with improved sleep quality, including reduced instances of waking up during the night.
While the existing evidence points towards turkey's potential sleep-promoting benefits, it's essential to note that more research is needed to solidify its role in enhancing sleep. Including turkey in your diet not only satisfies your taste buds but also provides a nutrient-rich option that may contribute to overall well-being.
Chamomile Tea
Chamomile tea, a widely embraced herbal infusion, extends beyond its reputation as a soothing beverage by offering a range of potential health benefits.
One of the key attributes of chamomile tea is its rich flavone content. Flavones, a class of antioxidants, are known for their anti-inflammatory properties, which can contribute to reducing the risk of chronic diseases such as cancer and heart disease. Beyond its general health benefits, chamomile tea possesses unique properties that make it a potential ally in improving sleep quality.
The presence of apigenin, an antioxidant found in chamomile tea, adds to its sleep-inducing potential. Apigenin binds to specific receptors in the brain, fostering a sense of sleepiness and potentially alleviating insomnia.
Supporting this, a 2017 study focused on older adults revealed that those who consumed 400 milligrams (mg) of oral chamomile capsules twice daily for four weeks experienced improved sleep compared to those who did not. While this research underscores the potential sleep-enhancing effects of chamomile, further exploration, particularly on chamomile tea specifically, is warranted to establish a more comprehensive understanding of its impact on sleep.
Walnuts
Walnuts, beyond being a tasty and versatile snack, emerge as a nutritional powerhouse with compounds that play a role in promoting and regulating sleep. Noteworthy among these are melatonin, serotonin, and magnesium. A 100-gram serving of walnuts goes above and beyond, providing additional sleep-friendly nutrients:
- 158 mg of magnesium
- 441 mg of potassium
- 98 micrograms (µg) of folate
- 98 mg of calcium
This nutrient-rich profile further enhances walnuts' potential to contribute to a good night's sleep. Magnesium, in particular, is recognized for its sleep-supportive properties, making walnuts a valuable addition to a balanced diet.
Although walnuts are rich in melatonin, the exact link between consuming these nuts and improved sleep hasn't been conclusively established through research. Nevertheless, the abundance of other sleep-supportive nutrients in walnuts makes them a wholesome choice that aligns with overall health and well-being.
Walnuts are conveniently available at grocery stores, bulk-food stores, and online, providing an easy and accessible way to incorporate these nutrient-packed nuts into your diet.
Rice
In a study involving adults in Japan, those who regularly included rice in their diet reported better sleep compared to those favoring bread or noodles. While this study establishes an association rather than causation, it aligns with previous research indicating that consuming foods with a high glycemic index approximately four hours before bedtime may aid in falling asleep.
Interestingly, not all carbohydrates exhibit the same impact on sleep. While rice appears to have a positive association, sugary beverages and sweets have been linked to poorer sleep, emphasizing the nuanced nature of these effects. This underscores the need for additional research to comprehensively understand the sleep-related implications of various carbohydrates.
Moreover, the influence of carbohydrates on sleep might be influenced by accompanying elements. For instance, a combination of moderate protein containing tryptophan - a sleep-promoting amino acid - and carbohydrates could potentially facilitate the transport of tryptophan to the brain. Turkey, with its high tryptophan levels, serves as an illustrative example of such protein-carbohydrate synergy.
Fatty Fish
Incorporating fatty fish into your diet not only delights your taste buds but may also contribute to improved sleep quality, thanks to its rich content of vitamin D and omega-3 fatty acids. These nutrients play a pivotal role in regulating serotonin, a key neurotransmitter responsible for establishing a consistent sleep-wake cycle.
Beyond their role in serotonin regulation, fatty fish are a treasure trove of additional sleep-promoting nutrients. For instance, a 3-oz fillet of wild Atlantic salmon boasts an impressive nutritional profile, including:
- 416 mg of potassium
- 25 g of magnesium
- 170 mg of phosphorous
- 0.54 mg of zinc
- 2.7 µg of vitamin B-12
- 21 µg of folate
- 10 mg of calcium
A compelling 2014 study reinforced the potential sleep benefits of fatty fish. Participants who consumed 300 g of Atlantic salmon three times a week for six months experienced quicker sleep onset and enhanced daytime functioning compared to those consuming chicken, beef, or pork with similar nutritional value. The researchers attributed these benefits to the rise in vitamin D levels and potential improvements in heart-rate regulation due to the omega-3 content of fatty fish.
Passionflower Tea
Passionflower tea, steeped in tradition and revered for its potential health benefits, stands out as an herbal infusion with a rich history of therapeutic use.
This tea is a notable source of flavonoid antioxidants, renowned for their anti-inflammatory properties. The presence of these antioxidants contributes to the holistic health-promoting properties of passionflower tea.
Beyond its antioxidant content, passionflower tea has garnered attention for its potential impact on mental well-being. Studies have explored its efficacy in alleviating symptoms associated with anxiety, depression, and other psychiatric disorders. Notably, a small study indicates that passionflower tea may enhance the production of gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits stress-inducing brain chemicals like glutamate.
The calming properties inherent in passionflower tea make it a potentially valuable ally in promoting relaxation and sleepiness. Sipping on this herbal tea before bedtime may offer a soothing ritual that aligns with winding down for the night.
Other Foods And Drinks That May Promote Sleep
Numerous other foods and beverages boast sleep-promoting properties, often enriched with essential nutrients like tryptophan. While some have been extensively researched, the specific effects of others on sleep are still an area of ongoing exploration.
- Dairy Products - Dairy products, including milk, cottage cheese, and plain yogurt, are noteworthy sources of tryptophan. Research indicates that milk, in particular, can enhance sleep in older adults, particularly when combined with light exercise.
- Bananas - Bananas offer a modest yet valuable source of magnesium, a mineral linked to improved sleep quality. Including bananas in your diet may contribute to a more restful night's sleep.
- Oatmeal - Similar to rice, oatmeal stands out for its high carbohydrate content, coupled with additional fiber. Consuming oatmeal before bedtime has been reported to induce drowsiness. Furthermore, oats are recognized as a source of melatonin, a hormone associated with sleep regulation.
Frequently Asked Questions
Are There Specific Fruits That Aid In Better Sleep?
Yes, fruits like kiwi and tart cherries are known to enhance sleep due to their melatonin content, while bananas and berries provide magnesium for improved sleep.
Can Certain Nuts Help With Insomnia?
Absolutely, nuts like almonds and walnuts are rich in melatonin, magnesium, and tryptophan, making them potential allies in combating insomnia and promoting better sleep.
What Is The Role Of Carbohydrates In Sleep Quality?
Carbohydrates, especially those with a high glycemic index, like rice and oatmeal, may aid in better sleep. They can potentially enhance serotonin production, contributing to improved sleep onset and quality.
Final Words
The relationship between food and sleep is a dynamic area of study. While certain foods show promise in promoting better sleep, individual responses can vary. Incorporating these foods into a balanced diet, coupled with mindful bedtime practices, may enhance sleep quality. For personalized approaches and optimal results, seeking professional guidance is advisable. As we navigate the evolving understanding of the sleep-diet connection, a holistic approach to well-being remains key for a revitalizing night's rest.
Karan Emery
Author
Katharine Tate
Reviewer
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