We’ve all been there. You’re exhausted after a long day of work, school, errands, etc. You don’t FEEL like going to bed right away.
But instead of turning off the lights and heading straight to sleep, you find yourself BROWSING Facebook or watching Netflix until you finally drift off into a deep slumber.
It’s tempting to blame your lack of sleep on too much stress.
But the truth is, there are some foods that HELP you sleep.
In fact, there are over 100 different types of food that can help you fall asleep FASTER and stay asleep longer.
This article will go over the top 15 foods to help you sleep better.
Foods That Help You Sleep Better
So what EXACTLY do these foods have to offer?
Let’s take a look.
If you eat one or two kiwis before bed, you may sleep much better and fall asleep faster.
Kiwi is rich in vitamins and minerals, Vitamin C and Vitamin E, and contains folate and potassium.
Research suggests that kiwis can help people sleep better. But, it is yet to discover how kiwi actually helps people with sleep.
Researchers think it is because of serotonin and antioxidant properties
Kiwis, a famous New Zealand fruit, are grown throughout the world.
It is an oval-shaped fruit that comes in green and gold varieties. The green kiwi is more common.
2. Tart Cherry Juice / Tart Cherries
Tart cherries are CHERRYLICIOUS with a distinct flavor!
So eat them often, and you’ll be sleeping better soon!
Cherries are a great source of melatonin, a natural sleep hormone.
Tart cherries like Montmorency varieties contain twice as much melatonin as sweet cherries.
Several studies state that people consuming whole tart cherry or juice tend to sleep better.
One study claims that people who drink one or two cups of tart cherry juice a day have better sleep time.
Tart cherries are also rich in vitamin C, fiber, potassium, and antioxidants.
3. Fatty Fish
The American Heart Association (AHA) recommends eating fish at least twice a week, especially fatty fish.
Fatty fish like salmon, lake trout, sardines, and albacore tuna, are high in OMEGA-3s.
Omega-3 is vital for both heart and brain function.
Research suggests that omega-3 may also boost your sleep quality and help you fall asleep more quickly.
But this is not an overnight success.
Improvements were observed in a study of adult men who ate fish three times a week for several months.
Sleep and carbohydrate intake are somehow very much related to each other.
And rice is a rich source of carbohydrates evident, which results in IMPROVED sleep.
According to research on regular rice consumption, Japanese individuals were sleeping better than individuals who consumed noodles or bread.
Hence, eating foods with a higher glycemic concentration can help people sleep better.
Sweets and beverages are the food types that destroy your sleeping patterns.
Hence, not all foods rich in carbohydrates and glycemic index can help you sleep better.
Nuts like walnuts, pistachios, almonds, and cashews are foods that promote a healthy sleeping cycle.
Although, there are no official sources that confirm the exact consumption amount of nuts improves sleep.
That’s why we cannot back it up with scientific sources.
Nuts contain melatonin and other essential nutrients such as zinc and magnesium.
According to a clinical trial, a combination of melatonin, zinc, and magnesium helped older people sleep, despite having insomnia.
Watermelons can help us sleep better by regulating our internal clock.
Watermelons contain melatonin, a hormone that helps regulate our circadian rhythm.
In fact, one study found that drinking watermelon juice helped participants fall asleep faster than those who drank orange juice.
A recent study found that eating yogurt before bedtime improved SLEEP QUALITY.
Yogurt contains probiotics, which are beneficial bacteria that aid digestion and promote overall health.
These bacteria can also help us sleep better by improving our immune system.
You may get a better night’s rest if you eat a banana before bed.
Bananas contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that regulates our moods.
Serotonin levels tend to dip when stressed, so bananas can help us relax and fall asleep easier.
Oats contain magnesium, which has been shown to improve sleep quality.
In addition, oats contain B vitamins, which are essential for maintaining good sleep patterns.
Almonds contain zinc, vital for keeping our skin hydrated and healthy.
Zinc deficiency can lead to dry, flaky skin, making falling asleep difficult.
Research shows that eating blueberries may help improve sleep quality.
So eat them regularly throughout the day and you’ll be ready to fall asleep when the sun goes down.
Blueberries are rich in antioxidants, fiber, vitamin C, and potassium.
They’re also packed with melatonin, a hormone that helps regulate sleep cycles.
Eat some spinach every day, and you’ll be sleeping soundly tonight!
Spinach is a superb food to help you doze because it contains magnesium, which helps relax muscles and reduce stress.
Magnesium also helps regulate blood pressure and heart rate, which makes it a natural anti-anxiety agent.
Spinach is also rich in vitamin K, which promotes healthy bones and teeth.
Vitamin K also helps maintain normal clotting factors, which prevents bleeding after surgery.
And spinach is loaded with iron, which keeps your immune system strong and helps keep your energy level high.
Spinach is a great source of fiber, which helps you lower cholesterol.
Carrots are excellent for helping you sleep better at night.
They are PACKED with alpha-carotene, which is closely associated with better sleep.
Carrots are a superfood that many people overlook.
They are delicious and loaded with nutrients that can help boost brain function and overall health.
To reap these benefits, eat carrots raw or cooked.
Try eating carrot sticks for breakfast, lunch, or dinner.
Or, add them to salads, soups, stews, stir-fries, and other dishes.
You can also juice them to enjoy the benefits of the vitamins and minerals found within.
Try adding them to your diet today!
14. Chia Seeds
Chia seeds help improve sleep quality, boost brain function, reduce stress, and lower cholesterol.
Toss chia seeds on your salad. Their tryptophan content makes you sleepy.
Chia seeds are available at health food stores and online.
Chia seeds are tiny black seeds that grow inside a plant called Salvia Hispanica.
They’re loaded with omega-3 fatty acids, antioxidants, fiber, protein, etc.
They’re also a great energy source because they contain more than 10 times the amount of carbohydrates found in oats.
15. Nighttime Milk and Malted Milk
According to some previous studies, drinking malted milk before bedtime could help in reducing sleep interruptions.
This is the perfect sleep aid if you prefer milky, warm drinks.
Malted milk is a mixture of milk, malted wheat, malted barley, wheat flour, and vitamins.
Horlick’s is a famous brand for malted milk.
Minerals in malted milk help you relax before bedtime.
The evidence is not totally clear. Researchers believe it could happen because of Vitamin D and Vitamin B in the malted milk.
On the other hand, milk contains melatonin, and some milk products are rich in melatonin.
Milk at night may not be the best choice for lactose intolerant people since they’ll face indigestion issues, disrupting their regular rest schedules.
Healthy Diet Plan for Sleep
Nutritionists recommend eating a BALANCED diet consisting mainly of fruits and vegetables.
Eating a well-designed diet can help you sleep better.
One day is not enough to achieve health benefits.
You need to make a long-term commitment.
If you wish to improve your sleep, keep the following points in check:
- You should limit your COFFEE intake, especially during the evening or night. Its stimulant effects can keep you up all night.
- Try moderating your ALCOHOL consumption. It can ruin your sleep cycles even if you feel sleepy in the first place.
- If you are eating late at night, you should stop now! Eating late at night can affect your digestion process, leading to the risk of acid reflux.
Scientists, nutritionists, and sleep experts have conducted various studies to identify foods that enhance human rest.
Certain foods may make you sleepy or improve your sleep. The nutritional composition of your food plays a vital role in this.
Check out the Mediterranean Diet and see how it promotes heart health and rest.
Diets can do much more than just make you feel energetic or sleepy.
Dietary plans play a crucial role in improving cardiovascular health, weight control, and controlling your blood sugar level.
However, before you make any specific changes to your diet, you should consult your dietician.
When you consult your medic about diet plans, he will ensure that the foods you choose will IMPROVE your sleep and maintain all your health priorities.
Maintain Sleep Hygiene
Maintaining a proper sleep environment and sleep routine (Sleep Hygiene) is very important.
It plays a crucial role in one’s ability to rest.
You can maintain your sleep hygiene by setting up the ENVIRONMENT.
To set the environment, you can start getting a hold of the suitable mattress, bed sheets, pillows, and décor.
A proper sleep environment often plays a crucial role in one’s sleep cycle.
Some food can help improve your slumber, but those are less likely to work if you have poor sleep hygiene.
Having a noisy or bright bedroom can limit your melatonin-producing capabilities.
Hence, it is always better to review if you have proper sleep hygiene.
It will work as the stepping stone towards a better sleep cycle if you have one.
The Bottom Line
If you’re like most people, you spend a lot of time WORRYING about your rest.
But did you know that certain types of foods can actually help you sleep better?
If you have trouble sleeping, try adding some of these foods into your diet.
They may help you fall asleep faster, rest better, and wake up feeling refreshed.