5 Foods For a Better Night’s Sleep
Did you know that 70 million Americans report experiencing sleep-related problems?? In our fast-paced world, it’s no surprise sleep can be such a challenge. There are so many lifestyle factors that can significantly affect our quality of sleep: stress, the foods we eat, exercise or lack thereof, technology, alcohol, caffeine, mood and depression, etc.
Because sleep impacts our health more than many of us even realize, it is so important to really take a look at how we can improve our sleep. One way in which we can help is through diet. Focusing on a healthy diet with mostly whole foods (and trying to minimize overly processed foods) can make a major difference in our quality of sleep.
That said, there are certain foods that can help support better sleep, especially during times when you are struggling to get good sleep. Here are a few:
Tart cherry juice
Tart cherry juice contains tryptophan which helps your body produce melatonin (a hormone that helps you transition to sleep). It also contains melatonin and can help increase the melatonin available in your body.
For it to work best as a sleep aid, you should drink it at night and look for tart cherry juice with no added sugar. I personally love to enjoy it in the “sleepy girl mocktail” with an extra magnesium boost. Get the mocktail recipe here.
And as an added bonus, tart cherry juice can help your body fight inflammation and give your body an immune boost (especially nice as we are heading into cold and flu season 😳).
Almonds or almond butter
Did you know almonds contain magnesium (an essential mineral that helps aid in sleep)? In just 1oz of almonds, you can get 76 mg of magnesium (which is about 20% of the recommended daily dose).
Almonds also contain melatonin which we know helps us transition to sleep. A 1oz serving supplies 77mg of melatonin.
With both magnesium and melatonin, a handful of almond or spoonful of almond butter can serve as a good bedtime snack to help you sleep.
Chamomile tea
Sipping a cup of chamomile tea before bed can be a wonderful ritual to add to your nighttime routine. It contains a flavonoid called apigenin which has a mildly sedative effect because it binds to certain receptors in the brain that may make you sleepier and reduce both anxiety and insomnia.
Kiwi
The science as to “why” kiwi helps one to sleep is still not clear, but here is what we do know. Kiwis are high in antioxidants and folate. Studies show that a folate deficiency can decrease your body’s level of melatonin.
They also have a high level of serotonin (which helps to regulate mood). Serotonin and dopamine are both needed to help regulate how long and how well you sleep.
In one particular study, researchers found that people who ate two kiwis one hour before going to sleep were able to fall asleep faster, sleep longer, and have better overall quality of sleep.
So we may not know exactly how or why it works, but given what we do know, it’s definitely worth a try and is a great fruit to eat before bed 😊 Even if you don’t sleep better, you are getting a great antioxidant boost!
Fatty fish
Fatty fish, such as salmon, mackerel, trout, anchovies, sardines, etc., are high in omega-3 fatty acids and vitamin D. Omega-3 fatty acids play a major role in regulating serotonin in your body, and as we saw before, serotonin plays a role in the quality and quantity of your sleep.
Vitamin D plays a major role in brain functioning and melatonin production. Deficiencies of this essential vitamin are associated with sleep challenges and even sleep disorders.
Will one night of eating fish help you sleep that night? Maybe not… but it is recommended to eat fatty fish 3 times per week to help with overall sleep quality.
Takeaway
While these foods can help support your sleep and give you a little extra support when needed, focusing on a diet filled with nutrient-rich foods in the long-term can help improve your overall quality and quantity of sleep.