From night owls to early birds, everyone benefits from a good night’s sleep. Insomnia is one of the most frustrating issues to deal with, and if it persists, it can be really debilitating. It’s clear that sleep is essential for health and overall well-being. Some foods can help you sleep better if you eat them before bed, while others can keep you up. So, it’s important to know which foods help and which don’t when aiming for a good night’s rest.
Foods That Help You Sleep Better
Cherries
Cherries are one of the few natural foods rich in melatonin, which is crucial in regulating your body’s sleep-wake cycle. Research shows that drinking tart cherry juice can slightly improve sleep duration and quality in adults with chronic insomnia. Melatonin is known for combating jet lag, so it makes sense that it also aids in sleeping. Tart cherries, in particular, can boost melatonin levels and help you fall asleep faster. If you can’t get tart cherry juice, dried or fresh cherries are excellent alternatives.
Milk
A glass of warm milk can help you fall asleep because it contains tryptophan, an amino acid that serves as a precursor to serotonin, a brain chemical that promotes sleep. Milk is also rich in calcium, which supports melatonin production, helping maintain your sleep-wake cycle. Any type of milk, from cow’s milk to soy milk, can prevent insomnia, especially in women going through menopause.
White Rice
White rice has a high glycemic index, which means it can help you fall asleep faster. Jasmine rice, in particular, has been linked to better sleep. High-glycemic foods might boost insulin levels, increasing the tryptophan ratio in the blood, which promotes sleep.
Bananas
Bananas are great for sleep because they contain magnesium and potassium, which help relax muscles. They also provide carbohydrates that can make you feel drowsy. Bananas offer a healthy boost to cardiovascular and cognitive function and can help with restless legs and muscle cramps.
Turkey
Turkey contains tryptophan, a chemical that can make you sleepy, making it an excellent option for insomniacs.
Cereal
A bowl of cereal before bed can help you sleep better. Combining the carbs from the cereal with the calcium in the milk makes it an ideal snack. High-glycemic carbs, like those found in cereal, can reduce the time it takes to fall asleep by increasing tryptophan levels in the blood.
Sweet Potatoes
Sweet potatoes are perfect for promoting sleep because they contain complex carbs and potassium, which can help relax muscles. Other good sources of potassium include lima beans, papaya, and regular potatoes.
Valerian Tea
Valerian root contains compounds that can speed up sleep onset and improve sleep quality. It works well with chamomile, motherwort, and catnip. Valerian is known for its mild sedative effects and can significantly enhance sleep quality.
Walnuts
Walnuts are rich in tryptophan and melatonin, essential for regulating sleep-wake cycles and falling asleep faster.
Cheese and Dairy Products
Calcium in cheese, yogurt, and other dairy products helps the brain use tryptophan to produce melatonin, which triggers sleep.
Lettuce
Lettuce can help insomniacs due to lactucarium, which has sedative properties. Simmering lettuce in water and adding mint can make a soothing bed-time drink.
Pretzels
Pretzels and other high-glycemic foods can quickly raise insulin and blood sugar levels, shortening the time it takes to fall asleep.
Tuna
Fish like tuna, halibut, and salmon are high in vitamin B6, which helps produce serotonin and melatonin, essential for sleep.
Chamomile Tea
Chamomile tea is known for its stress-lowering properties and can significantly aid in falling asleep. It contains glycine, which relaxes nerves and muscles.
Passionfruit Tea
Passionfruit tea contains harman alkaloids that act on the nervous system to ensure sound sleep. These alkaloids have sedative effects and can reduce anxiety.
Honey
Honey contains natural sugars that increase insulin and allow tryptophan to enter the brain more easily. A spoonful before bed or in tea can improve sleep quality.
Kale
Kale and other leafy greens are high in calcium, which helps the brain produce melatonin. Spinach is another excellent option for improving sleep.
Shrimp and Lobster
These crustaceans are rich in tryptophan, which promotes easier and better sleep.
Hummus
Hummus made from chickpeas is a good tryptophan source and can help you sleep. It’s also rich in vitamin B6, which boosts melatonin production.
Elk
Elk meat is twice as rich in tryptophan as turkey, making it a great choice for those struggling with sleep.
Fish
Fish like tuna and halibut contain vitamin B6, which is necessary for melatonin production, aiding restful sleep.
Yogurt
Yogurt is rich in calcium, which helps improve sleep quality.
Whole Grains
Whole grains like bulgur and barley contain magnesium, which is crucial for sleep.
Fortified Cereal
Fortified cereals are high in vitamin B6, essential for producing melatonin.
Kiwi
Kiwi can help you fall asleep faster, as it’s rich in antioxidants, vitamin C, vitamin E, and serotonin.
Poultry
Eating poultry like chicken or lamb can promote sleep, thanks to the tryptophan content.
Peanut Butter and Whole Grain
Whole grains and peanut butter contain tryptophan and magnesium, making them great for sleep.
Cottage Cheese
Cottage cheese with chickpeas is rich in casein protein and tryptophan, which can keep insomnia at bay.
Lemon Balm Tea
Lemon balm tea acts as a natural sedative, helping you achieve better sleep.
Hop Tea
Hop tea contains resins that increase the activity of the neurotransmitter GABA, which helps combat anxiety and promotes sleep.
Lean Protein
Lean proteins like chicken, fish, and turkey contain tryptophan, which boosts serotonin levels.
Good Fats
Unsaturated fats like those in nuts and peanut butter improve heart health and serotonin levels.
Fresh Herbs
Herbs like basil and sage have calming chemicals that promote sleep. Avoid stimulatory herbs like black and red pepper during the night.
Salmon
Salmon is rich in Omega-3 and Omega-6 fatty acids, which help reduce cortisol levels and promote restful sleep.
Spinach
Spinach contains nutrients like tryptophan, folate, and magnesium, which aid in producing serotonin and melatonin.
Sweet Potatoes
These are rich in potassium, which helps relax muscles and nerves.
Chickpeas
Chickpeas are high in vitamin B6, which helps produce serotonin and melatonin.
Eggs
Eggs stabilize blood sugar levels, making it easier to sleep through the night.
Green Tea/Decaf Tea
Green tea contains theanine, which promotes relaxation and sleep.
Oatmeal
Warm oatmeal is rich in calcium, potassium, and magnesium, which can help you fall asleep and stay asleep.
Conclusion
These foods can greatly improve the quality of your sleep. If you’re struggling with insomnia, try incorporating these nutrient-rich options into your diet. Combining foods rich in tryptophan with those high in carbs, protein, magnesium, calcium, and potassium can greatly enhance your sleep quality. So, eat well to sleep well and enjoy a healthier life.