Sleep isn’t just about how long you rest but also how well you do it. The secret to deep, uninterrupted bedtime can be found in the proper diet. Certain foods contain natural compounds that help you fall asleep faster. Curious to know which ones? Let’s explore the best sleep-promoting foods that can turn restless nights into mornings to wake up all refreshed.
Tart Cherries
Scientific research highlights tart cherries, especially the Montmorency variety, as a source of melatonin. A pilot study published in the Journal of Medicinal Food states that tart cherry juice increases melatonin levels and improves snooze duration in adults with insomnia. The anthocyanins in these cherries reduce inflammation and may help alleviate sleep disturbances.
Kiwi
The Asia Pacific Journal of Clinical Nutrition research suggests that eating two kiwi fruits one hour before bedtime may improve sleep onset and duration. Kiwi is packed with serotonin, which promotes emotional stability and calmness. Each kiwi fruit contains a good amount of folate, which is linked to sleep regulation. Folate deficiency has been associated with insomnia and other sleep disturbances.
Almonds
They are a great source of magnesium, a mineral known to improve sleep quality. A study published in the Journal of Research in Medical Sciences states that magnesium supplementation assisted older adults with insomnia in reaching slumber faster and staying asleep longer. A handful of almonds before bed can bring you closer to a deep, restorative kip.
Walnuts
Walnuts contain melatonin and healthy fats that support brain function and relaxation. A study at the University of Texas Health Science Center found that walnuts naturally boost melatonin levels, aiding sleep regulation. They provide omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which support brain health and may promote rest efficiency.
Fatty Fish
Research in the Journal of Clinical Sleep Medicine states that people who consumed salmon thrice a week slept better. This is due to its rich vitamin D and omega-3 content, which help regulate serotonin levels. The anti-inflammatory properties may optimize serotonergic transmission, improving mood and reducing stress.
Chamomile Tea
Chamomile contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, reduces anxiety, and promotes rest. A randomized controlled trial study reported in the Journal of Advanced Nursing stated that postpartum women who took chamomile tea for two weeks experienced improvements in their snoozes.
Passionflower Tea
Studies have shown that passionflower tea increases gamma-aminobutyric acid levels, which helps reduce brain activity and promote relaxation. Research in the Journal of Phytotherapy Research found that drinking passionflower tea for seven days improved slumber efficiency compared to a placebo group, as measured by sleep diaries.
Warm Milk
Milk is rich in tryptophan, an amino acid that contributes to the creation of serotonin and melatonin. Calcium in milk also aids the brain in using tryptophan to create melatonin. Research from the American Journal of Clinical Nutrition suggests that drinking dairy could help improve how quickly you fall asleep. Plus, the warm temperature makes it a soothing bedtime ritual.
Barley Grass Powder
Barley grass powder is packed with GABA, calcium, and iron, which are essential for better slumber cycles. Iron deficiency has links to restless leg syndrome and other snooze disturbances. A review in the Journal of Food Science and Nutrition confirmed that barley grass extract, rich in GABA and other nutrients, promotes relaxation and supports better sleep.
Wild Lettuce
Wild varieties, like Lactuca virosa, exude a milky fluid known as lactucarium, a compound with sedative and analgesic properties. A study in the Food Science & Biotechnology journal found that both the seed and leaf extracts of romaine lettuce had a mild sleep-enhancing effect in mice. Incorporating wild lettuce into an evening meal may help promote relaxation before bed.
Turkey
A study from Advances in Nutrition confirmed that consuming tryptophan-rich foods can improve sleep duration. Turkey contains tryptophan, an amino acid that boosts melatonin production, playing a vital role in sleep regulation. Combining turkey with carbs is effective as they trigger insulin release and reduce the amount of other amino acids in the blood so that tryptophan can cross the blood-brain barrier.
White Rice
A study in the PLOS ONE journal found that individuals who consumed white rice had longer nap durations. White rice has a high glycemic index, which may help increase tryptophan absorption and regulate insulin. The increased tryptophan in the brain promotes the synthesis of serotonin and melatonin, which aids sleep regulation.
Yogurt
Calcium is key in melatonin production, and yogurt is an excellent source of this mineral. A study in Nutrients found that dairy-based calcium intake could improve sleep efficiency. Additionally, data from the 2009-2018 National Health and Nutrition Examination Survey showed that people who ate yogurt with plenty of probiotics experienced fewer sleep disturbances.
Pumpkin Seeds
Eating pumpkin seeds as a nighttime snack may support deep sleep cycles. A hulled and roasted 1-ounce (28-gram) serving provides approximately 150 mg of magnesium, which has been shown to improve snooze time. A study in the Journal of Research in Medical Sciences confirmed that magnesium supplementation helped older adults with insomnia improve rest quality.
Cheese
Cheese is rich in tryptophan, which helps the body produce serotonin and melatonin. A recent study in the Sleep Medicine Journal suggested that regular cheese consumption might reduce the risk of sleep apnea. This could be due to its nutrient profile, including bioactive peptides that may benefit metabolic and cardiovascular health.
Tofu
Tofu is an excellent source of isoflavones, which may support slumber regulation. Research published in the Nutrition Journal found that soy-based foods are positively associated with optimal rest duration and quality in Japanese adults. In fact, research on premenopausal women indicated that consuming steamed tofu daily for 14 days led to improvements in sleep quality.
Bananas
A study published in Nutrients found that bananas contain melatonin and serotonin precursors, making them a great natural sleep aid. Their high fiber content supports digestion and may reduce nighttime discomfort. Bananas contain magnesium and potassium, minerals that help relax muscles and may contribute to restful nights.
Oatmeal
Oatmeal contains melatonin and complex carbohydrates that boost serotonin levels. A study in Nutrients confirmed that whole-grain consumption was linked to better sleep quality with melatonin in cereals such as oats, with concentrations around 7.7 ng/g. Additionally, oats are a source of magnesium, which calms the nervous system and is great for a good shuteye.
Pistachios
Pistachios are a good source of melatonin, which can promote restful nights. They are also a source of magnesium and vitamin B6, both of which play roles in sleep regulation. Magnesium has been shown to improve insomnia in clinical trials, and vitamin B6 helps synthesize neurotransmitters that influence snooze patterns.
Avocados
Avocados are rich in B vitamins. Vitamin B12 is associated with the regulation of the sleep-wake cycle, potentially influencing melatonin production, which helps support a healthy cycle. The healthy fats in avocados, particularly oleic acid, also support hormone balance and aid overall relaxation.
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