Do you ever feel like you can't sleep no matter what you try? If so, you're not alone. Millions of people suffer from sleep deprivation and poor sleep quality, leading to an array of health problems. But did you know that the food you eat can have a major impact on your sleep?
Let’s take a look at 10 such foods that can help improve your sleep, so you can wake up feeling refreshed and rejuvenated.
Is sleep overrated?
No. Getting a good night's sleep is essential for maintaining physical and mental health. When you get enough sleep, your body is able to restore itself, making you more alert and productive during the day. Studies have also shown that people who get enough sleep have better focus and concentration, an improved mood, and better memory.
In addition to these benefits, getting better sleep can also help reduce the risk of certain diseases, such as heart disease and diabetes. Sleep is also important for maintaining a healthy weight, as poor sleep can cause your body to produce more of the hormone ghrelin, which stimulates appetite.
What foods help you sleep better?
Tart cherries are a natural source of melatonin, a hormone that regulates our sleep-wake cycle. Studies have shown that drinking tart cherry juice before bed can help improve sleep quality and duration. A glass of tart cherry juice is a great way to get your fix of this sleep-promoting nutrient.
Bananas
Bananas are rich in potassium and magnesium, two minerals that can help relax muscles and promote sleep. They also contain tryptophan, an amino acid that helps the body produce serotonin and melatonin, which can make you feel sleepy. Eating a banana before bed can also provide a steady release of glucose throughout the night, which can help regulate blood sugar levels and improve sleep quality.
Walnuts
They are a good source of tryptophan, magnesium, and melatonin, making them a great food to eat before bed. These nutrients can help regulate your sleep-wake cycle and promote deep sleep. Eating a handful of walnuts before bed can also provide a good source of healthy fats, which can help keep you feeling full and satisfied throughout the night.
Almonds
Almonds contain magnesium and tryptophan, which can help you fall asleep faster and stay asleep longer. They also contain healthy fats that can help keep you feeling full and satisfied throughout the night. Eating a small handful of almonds before bed can also provide a good source of protein, which can help repair and rebuild your muscles during sleep.
Chamomile Tea
Chamomile is a natural sedative that can help relax the mind and body, making it easier to fall asleep. The tea contains compounds, such as theanine and apigenin, that can promote overall health and well-being. Drinking a cup of chamomile tea before bed can also have a calming effect on the mind and body, helping to reduce stress and anxiety.
Oats
Oats are rich in melatonin and tryptophan, which can help regulate your sleep-wake cycle. Eating a bowl of oatmeal before bed can also help keep you feeling full and satisfied throughout the night. Oats also contain a type of carbohydrate called beta-glucan, which can help lower blood sugar and insulin levels, promoting more stable blood sugar during the night.
Milk
Milk is a good source of tryptophan, which can help the body produce serotonin and melatonin. Drinking a glass of warm milk before bed can also have a calming effect on the mind and body. Milk also contains calcium, which is important for muscle relaxation and sleep regulation. Dairy products like low-fat yoghurt and cheese can also help you sleep better.
Honey
Honey is a natural source of glucose, which can help stimulate the production of melatonin. Eating a spoonful of honey before bed can also help regulate blood sugar levels, which can improve sleep quality. Additionally, honey contains antioxidants and has anti-inflammatory properties that can promote overall health and well-being.
Dark Chocolate
Dark chocolate contains small amounts of caffeine, which can help you stay awake during the day, but also theobromine, which can help you relax and fall asleep at night. It also has magnesium, which can help you relax your muscles and get to sleep faster.
Kiwi Fruit
Kiwi fruit is a good source of antioxidants and serotonin, which can help regulate your sleep-wake cycle. Eating a kiwi before bed can also help improve sleep quality and duration. Kiwi contains a high amount of vitamin C, potassium, and folate, which can help with sleep regulation, as well as being a good source of antioxidants that can promote overall health and well-being.
Some other great foods for a sweet slumber include:
- Whole grains, such as brown rice, quinoa, and oats, are a great source of complex carbohydrates, which help your body produce serotonin, a neurotransmitter that helps you feel relaxed and sleepy.
- Berries are a great source of antioxidants, which can help reduce inflammation and improve sleep quality. They also contain melatonin, which helps regulate your sleep cycle. The best berries for a good night's sleep are blackberries, raspberries, and blueberries.
- Fish is a great source of omega-3 fatty acids, which help reduce inflammation and improve sleep quality. It also contains tryptophan, which helps your body produce melatonin. The best fish for a good night's sleep are salmon, tuna, and mackerel.
- Figs are a great source of magnesium, potassium, and Vitamin B6, all of which help promote sleep. They also contain tryptophan, which helps your body produce serotonin and melatonin.
While the foods above can help improve sleep, it's also important to avoid foods and drinks that can disrupt sleep, such as caffeine, alcohol, and spicy or heavy foods before bedtime.