10 Foods to Help You Get Better Sleep

You may have heard that it's recommended to get seven to nine hours of sleep. A good night's sleep is crucial for overall health, as it boosts mood, regulates appetite, enhances memory, and promotes well-being. Studies* have even linked poor sleep to increased risk of heart disease and weight gain. Given the importance of sleep in our daily lives, how can we improve our sleep quality? Here are 10 foods that can naturally aid in achieving better sleep.

Kiwis

Kiwis are rich in antioxidant vitamins C and E, which contribute to kiwi's ability to promote sleep. Additionally, the high content of B vitamin folate may play a role in this sleep-enhancing mechanism.

Tart Cherries

Tart cherries contain natural melatonin and phytonutrient content, useful for promoting sleep. Additionally, tart cherries possess anti-inflammatory properties that may contribute to improved sleep quality.

Nuts and Seeds

Almonds and walnuts contain melatonin, while pumpkin seeds and sunflower seeds are abundant in tryptophan (essential amino acid that can be converted from serotonin into melatonin).

Fatty Fish

Fish like salmon and tuna are excellent sources of omega-3 fatty acids and vitamin D. These nutrients play a crucial role in regulating serotonin, derived from tryptophan, which in turn helps regulate sleep, mood, and other functions.

Herbal Tea

Indulging in a steaming cup of comforting tea can create a soothing ambiance and prepare you for a restful slumber. Some herbal teas that are renowned for their calming properties are: chamomile, lavender, lemon balm, passionflower, and hops.

Warm Milk

If you've heard of foods that promote sleep, you may be familiar with warm milk. The melatonin and tryptophan levels in warm milk might be connected to better sleep. Additionally, the childhood association of warm milk with bedtime could help with relaxation.

Oatmeal

Oatmeal has the potential to promote sleep due to its mineral content. Calcium, magnesium, and potassium found in oatmeal aid in muscle relaxation, while the comforting warmth of this fiber-rich cereal induces a soothing sensation.

Banana

Bananas are rich in essential minerals like potassium and magnesium, as well as the amino acid tryptophan. These nutrients make bananas a great choice for promoting quality sleep and relaxation.

Greek Yogurt

Greek yogurt is a nutritious blend of protein and carbs, making it an excellent choice for stable blood sugar levels. Plus, yogurt contains tryptophan, which can improve sleep quality.

Tomatoes

Tomatoes are praised for their antioxidants like vitamin C and lycopene. They also contain melatonin, which may improve sleep quality.

Weekend Glow Comments

We have covered ten foods that can enhance the quality of your sleep. Furthermore, the article offers valuable insights into staying hydrated in the evening. While staying hydrated is vital for your overall well-being, drinking water close to bedtime may result in sleep disruptions due to frequent bathroom visits. Find a balance by ensuring sufficient hydration during the day and moderating fluid intake in the evening to minimize sleep disturbances.

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Markwald, Rachel R. R., Edward L. Melanson, Mark R. Smith, Janine Higgins, Leigh Perreault, Robert H. Eckel, and Kenneth P. Wright Jr. "Impact of Insufficient Sleep on Total Daily Energy Expenditure, Food Intake, and Weight Gain." NIH National Library of Medicine. PubMed Central, March 11, 2013. https://doi.org/10.1073/pnas.1216951110.
Young, Lisa R. "10 Foods and Drinks for Better Sleep." U.S. News & World Report. U.S. News & World Report L.P., December 6, 2023. https://health.usnews.com/health-news/health-wellness/slideshows/the-best-foods-for-sleep.